Intermediate – Marathon Walking Routine and Schedule

Intermediate – Marathon Walking Routine
Prerequisites for this Training Plan

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.

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 11-10 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 – Warm up, then walk at a fast pace, but not so fast that you can not complete the designated mileage, cool down.
Friday Crosstraining for designated time.
Saturday 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.
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 3 miles 4 miles Cross Train- 40 minutes 6 miles Recovery Walk or Cross Train
2 Rest Day 3 miles 3 miles 4 miles Cross Train- 40 minutes 4 miles Recovery Walk or Cross Train
3 Rest Day 3 miles 3 miles 4 miles Cross Train- 40 minutes 8 miles Recovery Walk or Cross Train
4 Rest Day 3 miles 3 miles 4 miles Cross Train- 50 minutes 6 miles Recovery Walk or Cross Train
5 Rest Day 3 miles 3 miles 4 miles Cross Train- 50 minutes 10 miles Recovery Walk or Cross Train
6 Rest Day 3 miles 3 miles 4 miles Cross Train- 50 minutes 8 miles Recovery Walk or Cross Train
7 Rest Day 3 miles 3 miles 4 miles Cross Train- 50 minutes 12 miles Recovery Walk or Cross Train
8 Rest Day 3 miles 3 miles 4 miles Cross Train- 60 minutes 10 miles Recovery Walk or Cross Train
9 Rest Day 3 miles 3 miles 5 miles Cross Train- 60 minutes 14 miles Recovery Walk or Cross Train
10 Rest Day 4 miles 3 miles 5 miles Cross Train- 60 minutes 10 miles Recovery Walk or Cross Train
11 Rest Day 4 miles 3 miles 5 miles Cross Train- 60 minutes 16 miles Recovery Walk or Cross Train
12 Rest Day 4 miles 3 miles 5 miles Cross Train- 60 minutes 12 miles Recovery Walk or Cross Train
13 Rest Day 4 miles 3 miles 5 miles Cross Train- 60 minutes 18 miles Recovery Walk or Cross Train
14 Rest Day 4 miles 3 miles 6 miles Cross Train- 60 minutes 12 miles* Recovery Walk or Cross Train
15 Rest Day 4 miles 3 miles 6 miles Cross Train- 60 minutes 20 miles Recovery Walk or Cross Train
16 Rest Day 4 miles 3 miles 6 miles Cross Train- 60 minutes 12 miles* Recovery Walk or Cross Train
17 Rest Day 4 miles 3 miles 6 miles Cross Train- 60 minutes 20 miles Recovery Walk or Cross Train
18 Rest Day 4 miles 3 miles 4 miles Cross Train- 40 minutes 12 miles* Recovery Walk or Cross Train
19 Rest Day 3 miles 3 miles 3 miles Cross Train- 30 minutes 10 miles Recovery Walk or Cross Train
20 Rest Day 2 miles 2 miles Rest Day Recovery Walk-20 minutes Perform Marathon Rest Day

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