Beginner - Marathon Walking Routine and Schedule -

Beginner - Marathon Walking Routine
Prerequisites for this Training Plan
1. Must have been performing a walking routine for a minimum of 3 to 6 months. 2. Consistantly walk at least 15 miles per week. 3. Able to easily walk 3 to 4 miles several times a week.
Training Schedule & Details
Monday	Rest Day - No Workout.
Tuesday & Thursday	After warm up, walk at a moderately fast pace -slightly faster than your normal pace, cool down.
Wednesday	Warm up, walk at a comfortable, but challenging training pace for the designated mileage, focusing on walking with good technique, cool down.
Friday	Crosstraining for 30 minutes, or Rest Day - No Workout.
Saturday	Distance/Endurance walk - Walk the designated mileage at a comfortable pace. Beginning week 8, try to do the alternate weeks of shorter distance at a slightly faster pace. * = Weeks 18, 20 & 22 should be done at your race pace.
Sunday	Recovery - Walk at a comfortable pace or perform an easy crosstraining activity for 30-45 minutes.
Notes & Recommendations
Be sure to include the warmup, stretching, and cool down portions of the walking routine each day that you exercise. It is also recommended that you couple a strength training routine with this walking routine. A few strength training exercises two or three days a week will be a good start. The strength training routine can be performed on Tuesday and either Friday or Sunday.

Schedule
Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest Day	3 miles	2 miles	3 miles	Cross Train or Rest Day	4 miles	Recovery Walk or Cross Train
2	Rest Day	3 miles	2 miles	3 miles	Cross Train or Rest Day	5 miles	Recovery Walk or Cross Train
3	Rest Day	3 miles	2 miles	4 miles	Cross Train or Rest Day	5 miles	Recovery Walk or Cross Train
4	Rest Day	3 miles	2 miles	4 miles	Cross Train or Rest Day	6 miles	Recovery Walk or Cross Train
5	Rest Day	3 miles	3 miles	4 miles	Cross Train or Rest Day	4 miles	Recovery Walk or Cross Train
6	Rest Day	4 miles	3 miles	4 miles	Cross Train or Rest Day	6 miles	Recovery Walk or Cross Train
7	Rest Day	4 miles	3 miles	4 miles	Cross Train or Rest Day	8 miles	Recovery Walk or Cross Train
8	Rest Day	4 miles	3 miles	4 miles	Cross Train or Rest Day	6 miles	Recovery Walk or Cross Train
9	Rest Day	4 miles	3 miles	4 miles	Cross Train or Rest Day	10 miles	Recovery Walk or Cross Train
10	Rest Day	4 miles	3 miles	4 miles	Cross Train or Rest Day	8 miles	Recovery Walk or Cross Train
11	Rest Day	4 miles	3 miles	4 miles	Cross Train or Rest Day	12 miles	Recovery Walk or Cross Train
12	Rest Day	4 miles	3 miles	4 miles	Cross Train or Rest Day	10 miles	Recovery Walk or Cross Train
13	Rest Day	4 miles	3 miles	4 miles	Cross Train or Rest Day	14 miles	Recovery Walk or Cross Train
14	Rest Day	4 miles	3 miles	5 miles	Cross Train or Rest Day	10 miles	Recovery Walk or Cross Train
15	Rest Day	4 miles	3 miles	5 miles	Cross Train or Rest Day	16 miles	Recovery Walk or Cross Train
16	Rest Day	4 miles	3 miles	5 miles	Cross Train or Rest Day	12 miles	Recovery Walk or Cross Train
17	Rest Day	4 miles	3 miles	5 miles	Cross Train or Rest Day	18 miles	Recovery Walk or Cross Train
18	Rest Day	4 miles	3 miles	6 miles	Cross Train or Rest Day	12 miles*	Recovery Walk or Cross Train
19	Rest Day	4 miles	3 miles	6 miles	Cross Train or Rest Day	20 miles	Recovery Walk or Cross Train
20	Rest Day	4 miles	3 miles	6 miles	Cross Train or Rest Day	12 miles*	Recovery Walk or Cross Train
21	Rest Day	4 miles	3 miles	6 miles	Cross Train or Rest Day	20 miles	Recovery Walk or Cross Train
22	Rest Day	4 miles	3 miles	4 miles	Cross Train or Rest Day	12 miles*	Recovery Walk or Cross Train
23	Rest Day	3 miles	20 minutes	3 miles	Rest Day	8 miles	Recovery Walk or Cross Train
24	Rest Day	2 miles	20 minutes	Rest Day	20 minutes	Perform Marathon	Rest Day

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