26.2: RUN/WALK THE DISTANCE
The 26.2: Run/Walk the Distance program is designed for those looking to complete a marathon with no time goals in mind: it could be your first go at the distance, you might be returning from having a baby, or you want a kinder, gentler way to tackle 26.2.
You’ll be training with incrementally longer running to walking intervals; you’ll start at 4:1 run/walk intervals, and build to 15:2 by race day, long enough to slow down at the aid station and fuel up and then hit the ground running again. We’re going to keep the paces easy on this one, but we’re going to make sure you get in the mileage you need for a marathon. Each week will also include one long walk, which is factored into the weekly totals, so keep that in mind when you see the big numbers. and will definitely get that same high crossing the finish line as your running sisters taking on more aggressive plans.
Keep in mind, you are still going to cover 26.2 miles, which is decidedly NOT child’s play! You will be challenged physically and mentally, and should plan to dedicate some serious time to the effort. After all, when you take on the motherlode of races, your training should be spot-on so you can enjoy race day—and the crazy high you’ll feel as you cross the finish line!
THE PREREQS: Because the marathon is a big endeavor, we want you bringing some run/walk history to the table. A half marathon or two under your belt is important, as is the ability to run/walk at least 60 minutes straight, with a weekly mileage in the range of 15 to 20 miles per week before taking on this plan. You should also be injury free and in the habit of strength training twice a week in order to protect against injury.
BIGGEST WEEK OF TRAINING: 38 miles of run/walk; 7 miles of straight-up walking; two strength circuits
LONGEST LONG RUN/WALK DISTANCES: One 16 miler, one 18 miler, one 18-20 miler, one straight-up 20 miler.
CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yes. Every Friday you have the choice of a cross-training session or rest day. You’ll do two strength circuits weekly, as well as a prehab routine Coach Amanda designed. Two of the strength routines include resistance bands.
WEEKLY OVERVIEW: Four run/walks; one walk; one cross-training session or rest day; two strength circuits; one rest day.
NUMBER OF RUN/WALKS WEEKLY: Four run/walks and one straight-up walk.
FIRST AND PEAK WEEK: