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Training Program
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Marathon
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4:20 Marathon
Day 183 - The day after the Big Day
45-minute walk
Day 184 - Your return-to-running day
30-minute run/walk
Day 185 - Keep alternating run days with walk days
30-60 minute walk
Day 186 - Increase the running GRADUALLY!
45-minute run/walk
Day 187 - Recovery is still our main concern
30-60 minute walk
Day 188 - No hasty decisions, please
Day off
Day 189 - Your longest run day this week
7-10 mile run/walk
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