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Prerequisites for this Training Plan
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1. Must have been performing a walking routine for a minimum of 6 to 12 months.
2. Consistently walk 5 days a week or more.
3. Can easily walk 6 to 8 miles once a week.
4. May have participated in previous walking marathons.
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Monday
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Rest Day - No Workout.
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Tuesday
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Speed Intervals - 10 minute warm up, intervals - weeks 1-4 Fartleks. Week 5-10 alternate one minute very fast intervals with slower paced intervals. Week 11-10 alternate fast two minute intervals with slower paced intervals. Week 20 one minute intervals. Cool down.
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Wednesday
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Warm up, walk at a comfortable, but challenging training pace for the designated mileage, focusing on walking with good technique, cool down.
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Thursday
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Tempo walk - Warm up, then walk at a fast pace, but not so fast that you can not complete the designated mileage, cool down.
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Friday
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Crosstraining for designated time.
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Saturday
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Distance/Endurance walk - Walk the designated time at a comfortable pace, Beginning with week 6 try to do the lower mileage weeks at a slightly faster pace.
* = Beginning with week 14, do these shorter walks at your race pace.
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Sunday
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Recovery - Walk at a comfortable pace or perform an easy crosstraining activity for 30-45 minutes.
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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.
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Week
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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1
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train- 40 minutes
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6 miles
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Recovery Walk or Cross Train
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2
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train- 40 minutes
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4 miles
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Recovery Walk or Cross Train
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3
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train- 40 minutes
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8 miles
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Recovery Walk or Cross Train
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4
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train- 50 minutes
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6 miles
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Recovery Walk or Cross Train
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5
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train- 50 minutes
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10 miles
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Recovery Walk or Cross Train
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6
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train- 50 minutes
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8 miles
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Recovery Walk or Cross Train
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7
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train- 50 minutes
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12 miles
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Recovery Walk or Cross Train
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8
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train- 60 minutes
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10 miles
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Recovery Walk or Cross Train
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9
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Rest Day
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3 miles
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3 miles
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5 miles
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Cross Train- 60 minutes
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14 miles
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Recovery Walk or Cross Train
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10
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Rest Day
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4 miles
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3 miles
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5 miles
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Cross Train- 60 minutes
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10 miles
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Recovery Walk or Cross Train
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11
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Rest Day
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4 miles
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3 miles
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5 miles
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Cross Train- 60 minutes
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16 miles
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Recovery Walk or Cross Train
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12
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Rest Day
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4 miles
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3 miles
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5 miles
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Cross Train- 60 minutes
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12 miles
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Recovery Walk or Cross Train
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13
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Rest Day
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4 miles
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3 miles
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5 miles
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Cross Train- 60 minutes
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18 miles
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Recovery Walk or Cross Train
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14
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Rest Day
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4 miles
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3 miles
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6 miles
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Cross Train- 60 minutes
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12 miles*
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Recovery Walk or Cross Train
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15
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Rest Day
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4 miles
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3 miles
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6 miles
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Cross Train- 60 minutes
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20 miles
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Recovery Walk or Cross Train
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16
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Rest Day
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4 miles
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3 miles
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6 miles
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Cross Train- 60 minutes
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12 miles*
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Recovery Walk or Cross Train
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17
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Rest Day
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4 miles
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3 miles
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6 miles
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Cross Train- 60 minutes
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20 miles
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Recovery Walk or Cross Train
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18
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Rest Day
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4 miles
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3 miles
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4 miles
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Cross Train- 40 minutes
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12 miles*
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Recovery Walk or Cross Train
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19
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Rest Day
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3 miles
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3 miles
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3 miles
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Cross Train- 30 minutes
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10 miles
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Recovery Walk or Cross Train
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20
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Rest Day
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2 miles
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2 miles
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Rest Day
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Recovery Walk-20 minutes
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Perform Marathon
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Rest Day
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