Team Imerman Angels
2026 Berlin
Training Schedules
Select the option that best suits your goals and experience.
Continuous Run
Run-Walk
Want some help deciding? Review the guidelines below.
Basic Continuous Running Schedule
This training schedule is designed for athletes who have not previously run a marathon, or are new to endurance running but have been running on a regular basis (at least 3 – 4 days a week) for at least the previous 6 months. Recommended requirements to follow this training program: you have been running on a regular basis (at least 3 – 4 days a week) for at least the previous 6 months; average weekly mileage has been at least 15 – 20 miles per week and able to run at least 7 miles continuously and comfortably. The goal for this schedule is to complete a marathon using a continuous run strategy and finish comfortably.
Intermediate Continuous Running
This training schedule is designed for athletes who have been running regularly (3-4 days a week) for at least six months. Recommended requirements to follow this training program: you have run at least two half marathons or one marathon in the last two years; average weekly mileage has been at least 20 – 25 miles per week; and you are able to run at least 8 miles continuously and comfortably. The goal for this schedule is to complete a marathon and improve finish time using a continuous run strategy.
Advanced Continuous Running
This training schedule is designed for athletes who are experienced marathon runners with a solid base (running regularly at least 4 – 5 days a week for at least one year) and looking to improve performance in the marathon distance. Recommended requirements to follow this training program: have run at least two half marathons or one marathon in the last year; average weekly mileage has been greater than 25 miles per week; and can run 10 miles continuously and comfortably. The goal for this schedule is to complete a marathon and improve finish time using a continuous run strategy.
Basic Run-Walk
This training schedule is designed for athletes who have not been involved in regular running for at least the previous 6 months and who wish to train following a run-walk strategy. Recommended requirements to follow this training program: average weekly mileage is less than 15 miles per week or if you have not run longer than 3 miles continuously and consistently. The goal for this schedule is to complete a marathon following a run-walk strategy.
Intermediate Run-Walk
This training schedule is designed for athletes who have been involved in periodic, but not consistent running for at least the previous six months and wish to train following a run-walk strategy. Recommended requirements to follow this training program: average weekly mileage is at least 15 – 20 miles per week and/or you are unable run longer than 6 miles continuously and consistently. The goal for this schedule is to complete a marathon using a run-walk strategy.
Advanced Run-Walk
This training schedule is designed for athletes who have been running regularly (3-4 days a week) for at least six months. Recommended requirements to follow this training program: have run at least two half marathons or one marathon in the last two years; average weekly mileage has been at least 20 – 25 miles per week; and you are able to run or run-walk at least 8 miles continuously and comfortably. The goal for this schedule is to complete a marathon and improve finish time using a run-walk strategy.