Gordon Ludlow
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Marathon training


Jeff Galloway's "to finish" program from the book Marathon: You Can Do It! (I just shifted everything by a day to fit my schedule better.)

To Finish - for runners and walkers

Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

3 miles easy

2

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

4.5 miles

3

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles

4
3/11-3/17

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

3 miles

5
3/18-3/24

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

7.5 miles

Adding a week for a 12k race. But it's on Sunday 4/1. So that changes the following week too.

3/25-3/31

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

off

4/1 - 4/7

12k run
results

limp 30-45 min

walk or XT

run 30-45 min

walk or XT

off

4 miles

Back to the program.

7
4/8 - 4/14

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

9 miles

8
4/15 - 4/21

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

4 miles

9
4/22 - 4/28

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

11 miles

10
4/29 - 5/5

Top Pot 5k

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

5 miles

Moving the long run to Saturday works great for my schedule. But races always seem to be on Sundays, so I need to keep adjusting for them. Insead of 13 miles on Saturday the 12th, I'll run the Kirkland Half Marathon on the 13th.

11
5/6 - 5/12

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

off

The Saturday after the Half Marathon is scheduled for a 5 mile run with walk intervals. It's also the same day as the UW Bothell 5k (Jocelyn's and my first race together). So I'll do that as part of the 5 miles.

12
5/13 - 5/19

Half Marathon
(results)

walk or XT

walk or XT

run 30-45 min

walk or XT

off

5 miles (including 5k)

13
5/20-5/26

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

15 miles

14
5/27-6/2

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles

Working backwards from the marathon, there's a gap of six weeks. I'll repeat weeks 15 and 16 to fill the gap.

15
6/3-6/9

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

17 miles

16
6/10-6/16

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles

15
6/17-6/23

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

17 miles

16
6/24-6/30

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles

15
7/1-7/7

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

17 miles

16
7/8-7/14

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles

15
7/15-7/21

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

17 miles

16
7/22-7/28

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles

15
7/15-7/21

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

17 miles

16
7/22-7/28

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles

17
7/29-8/4

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

20 miles

18
8/5-8/11

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles

19
8/12-8/18

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

7 miles

20
8/19-8/25

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

23 miles

21
8/26-9/1

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off (wedding day!)

6 miles

22
9/2-9/8

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

7 miles

23
9/9-9/15

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

26 miles

24
9/16-9/22

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles

25
9/23-9/29

walk/XT 40 min

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

7 miles

26
9/30-10/6

run 40 min

off

run 30 min

off

run/walk 30 min

off

THE MARATHON

27

walk 45 min

run/walk 30 min

walk 30-60 min

run/walk 45 min

walk 30-60 min

off

4 mi run/walk

28

walk 45 min

run/walk 45 min

walk 30-60 min

run/walk 45 min

walk 30-60 min

off

6 mi run/walk

29

walk 45 min

run/walk 45 min

walk 30-60 min

run/walk 45 min

walk 30-60 min

off

12-20 mi run/walk

Bridge to 10k


(duration and mileage includes 5 minute warm up and 5 minute cool down walk)