Jeff Galloway's Conditioning Program

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Before Those First Steps

The Long Run

Walk Breaks?

List of Training Cities

Individual Training Programs

5k/10k Training

Half Marathon Training

Conditioning Program

Marathon Training Schedule

Half Marathon Training Schedule

8 Week Conditioning Program (for those who need a little more fitness before the half or full marathon training program begins)

Note: if you need several weeks at each run/walk ratio level, take it. This pre-conditioning training should not be stressful or painful. When in doubt, ease off.

Week 1 (walkers will walk only, runners will run for 5 seconds/walk for 55 seconds on the run/walk days)
Mon: 10 min run/walk
Tues: 15 min walk
Wed: 13 min run/walk
Thurs: 18 min walk
Fri: off
Sat: 1 mile run/walk
Sun: off/walk
Week 2 (walkers will walk only, runners will run for 5 seconds/walk for 55 seconds on the run/walk days)
Mon: 15 min run/walk
Tues: 20 min walk
Wed: 17 min run/walk
Thurs: 22 min walk
Fri: off
Sat: 1.25 mi run/walk
Sun: off/walk
Week 3 (walkers will walk only, runners will run for 10 seconds/walk for 50 seconds on the run/walk days)
Mon: 19 min run/walk
Tues: 24 min walk
Wed: 21 min run/walk
Thurs: 26 min walk
Fri: off
Sat: 1.5 mi run/walk
Sun: off/walk
Week 4 (walkers will walk only, runners will run for10 seconds/walk for 50 seconds on the run/walk days)
Mon: 23 min run/walk
Tues: Walk 28 min
Wed: 25 min run/walk
Thurs: Walk 30 min
Fri: off
Sat: 1.75 mi run/walk
Sun: off/walk
Week 5 (walkers will walk only, runners will run for 10 seconds/walk for 50 seconds on the run/walk days)
Mon: 27 min run/walk
Tues: Walk 30 min
Wed: 29 min run/walk
Thurs: Walk 30 min
Fri: off
Sat: 2 mi run/walk
Sun: off/walk
Week 6 (walkers will walk only, runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
Mon: 30 min run/walk
Tues: Walk 30 min
Wed: 30 min run/walk
Thurs: Walk 30 min
Fri: off
Sat: 2.25 mi run/walk
Sun: off/walk
Week 7 (walkers will walk only, runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
Mon: 30 min run/walk
Tues: walk 30 min
Wed: 30 min run/walk
Thurs: Walk 30 min
Fri: off
Sat: 2.5 mi run/walk
Sun: off/walk
Week 8 (walkers will walk only, runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
Mon: 30 min run/walk
Tues: walk 30 min
Wed: 30 min run/walk
Thurs: Walk 30 min
Fri: off
Sat: 2.75 mi run/walk
Sun: off/walk