19 Week Marathon Training Plan for Time-Crunched Runners

NOTE: We recommend this plan for all first time marathoners who have the goal of finishing a marathon. If you want to use this program for other races, you can calculate your start date using Wolfram Alpha. Simply put the date of your race into this search query.

2013 PF Chang Rock n Roll Arizona Edition

Who says you have to log tons of miles to safely run a marathon? We’ve found that you can successfully train for a marathon while leading an otherwise busy life. That means there’s no excuses for skipping runs, and it will be easier to get a family member, friend or coworker to join you in your journey of running 26.2 miles.

Before you start, you should be able to run 5 miles, 3 times a week for at least three weeks.

Remember, you should check with your doctor before beginning any formal exercise program.

Note: If you plan on using this plan to train for the 2012 PF Chang R’n'R Arizona Marathon, your training starts Monday Sept. 3, 2012.

Register for the race before June 15th and save! RnR Marathon & Half Marathon Registration

Mondays & Thursdays: Run at a pace that makes it a little too tough to talk at the same time.

Tuesdays: Cross train: Ride a bike, swim, lift weights, or stretch out with some yoga.

Wednesdays: Easy run or follow instructions as noted.

Week 1:
Monday: Run 40 minutes
Wednesday: Run 40 minutes
Saturday: Run 6 miles

Week 2:
Monday: Run 40 minutes
Wednesday: Run 40 minutes
Saturday: Run 7 miles

Week 3:
Monday: Run 40 minutes
Wednesday: Run 40 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Saturday: Run 8 miles

Week 4:
Monday: Run 40 minutes
Tuesday: Run 30 minutes
Wednesday: Run 40 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Saturday: Run 9 miles

Week 5:
Monday: Run 45 minutes
Wednesday: Run 40 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Thursday: Run 30 minutes
Saturday: Run 6 miles

Week 6:
Monday: Run 45 minutes
Tuesday: Run 30 minutes
Wednesday: Run 40 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Saturday: Run 10 miles

Week 7:
Monday: Run 45 minutes
Wednesday: Run 40 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Thursday: Run 30 minutes
Saturday: Run 12 miles

Week 8:
Monday: Run 50 minutes
Tuesday: 30 minutes
Wednesday: Run 45 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Saturday: Run 6 miles

Week 9:
Monday: Run 50 minutes
Wednesday: Run 45 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Thursday: Run 30 minutes
Saturday: Run 14 miles

Week 10:
Monday: Run 50 minutes
Tuesday: 30 minutes
Wednesday: Intervals:
- Run hard for 5 minutes
- Walk briskly for 1 minute
(repeat 3 times)
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Saturday: Run 8 miles

Week 11:
Monday: Run 50 minutes
Wednesday: Run 45 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Thursday: Run 30 minutes
Saturday: Run 16 miles

Week 12:
Monday: Run 50 minutes
Tuesday: 30 minutes
Wednesday: Intervals:
- Run hard for 10 minutes
- Walk briskly for 2 minute
(repeat 2 times)
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Saturday: Run 8 miles

Week 13:
Monday: Run 50 minutes
Wednesday: Run 45 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Thursday: Run 30 minutes
Saturday: Run 18 miles

Week 14:
Monday: Run 50 minutes
Tuesday: 30 minutes
Wednesday: Intervals:
- Run hard for 10 minutes
- Walk briskly for 2 minute
(repeat 2 times)
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Saturday: Run 8 miles

Week 15:
Monday: Run 50 minutes
Wednesday: Run 45 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Thursday: Run 30 minutes
Saturday: Run 20 miles

Week 16:
Monday: Run 50 minutes
Tuesday: 30 minutes
Wednesday: Run hard for 20 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Saturday: Run 10 miles

Week 17:
Monday: Run 40 minutes
Wednesday: Intervals:
- Run hard for 5 minutes
- Walk briskly for 1 minute
(repeat 3 times)
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Saturday: Run 6 miles

Week 18:
Monday: Run 30 minutes
Wednesday: Run 30 minutes
- Follow with 30 seconds of long strides, gradually increasing from a jog to a challenging pace. Keep your foot strikes quick. Follow with 1 minute of easy walking. Repeat 3 times.
Thursday: Run 30 minutes
Saturday: Run 2 miles

Week 19: Race the Rock ‘n’ Roll Arizona Marathon