Advanced - Marathon Walking Routine and Schedule -

Advanced - Marathon Walking Routine
Prerequisites for this Training Plan
1. Must have been performing a walking routine for a minimum of 12 months. 2. Consistently walk 5 days a week or more, including speed walking. 3. Can easily walk 6 to 8 miles twice a week. 4. May have participated in previous walking marathons.
Training Schedule & Details
Monday	Rest Day - No Workout.
Tuesday	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 11-19 alternate fast two minute intervals with slower paced intervals. Week 20 one minute intervals. 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.
Thursday	Tempo walk - 10 minute warm up, then walk at a fast pace, but not so fast that you can not complete the designated mileage, 10 minute cool down.
Friday	Crosstraining - Warm up, participate in an easy crosstraining activity for 45 to 60 minutes, cool down.
Saturday	Distance day - Walk for the designated mileage at a comfortable pace. Alternate weeks are shorter walks done at a slightly faster pace. * = Beginning with week 12, do these short weeks 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	4 miles	4 miles	Cross Train- 45 to 60 minutes	8 miles	Recovery Walk or Cross Train
2	Rest Day	3 miles	4 miles	4 miles	Cross Train- 45 to 60 minutes	6 miles	Recovery Walk or Cross Train
3	Rest Day	3 miles	4 miles	4 miles	Cross Train- 45 to 60 minutes	10 miles	Recovery Walk or Cross Train
4	Rest Day	3 miles	4 miles	4 miles	Cross Train- 45 to 60 minutes	8 miles	Recovery Walk or Cross Train
5	Rest Day	3 miles	4 miles	5 miles	Cross Train- 45 to 60 minutes	12 miles	Recovery Walk or Cross Train
6	Rest Day	3 miles	5 miles	5 miles	Cross Train- 45 to 60 minutes	8 miles	Recovery Walk or Cross Train
7	Rest Day	3 miles	5 miles	5 miles	Cross Train- 45 to 60 minutes	14 miles	Recovery Walk or Cross Train
8	Rest Day	4 miles	5 miles	5 miles	Cross Train- 45 to 60 minutes	10 miles	Recovery Walk or Cross Train
9	Rest Day	4 miles	5 miles	5 miles	Cross Train- 45 to 60 minutes	16 miles	Recovery Walk or Cross Train
10	Rest Day	4 miles	5 miles	6 miles	Cross Train- 45 to 60 minutes	12 miles	Recovery Walk or Cross Train
11	Rest Day	4 miles	5 miles	6 miles	Cross Train- 45 to 60 minutes	18 miles	Recovery Walk or Cross Train
12	Rest Day	4 miles	5 miles	6 miles	Cross Train- 45 to 60 minutes	12 miles*	Recovery Walk or Cross Train
13	Rest Day	4 miles	5 miles	6 miles	Cross Train- 45 to 60 minutes	20 miles	Recovery Walk or Cross Train
14	Rest Day	4 miles	6 miles	6 miles	Cross Train- 45 to 60 minutes	12 miles*	Recovery Walk or Cross Train
15	Rest Day	4 miles	6 miles	6 miles	Cross Train- 45 to 60 minutes	20 miles	Recovery Walk or Cross Train
16	Rest Day	4 miles	6 miles	4 miles	Cross Train- 45 to 60 minutes	12 miles*	Recovery Walk or Cross Train
17	Rest Day	3 miles	4 miles	3 miles	Cross Train- 45 to 60 minutes	10 miles	Recovery Walk or Cross Train
18	Rest Day	2 miles	Rest Day	2 miles	Recovery Walk- 20 minutes	Perform Marathon	Rest Day

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