Walk Marathon Training Plan

Walk Marathon Training Plan

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From the www.walkjogrun.net website.

Training Plan Overview

If you want to walk a marathon, this training program is for you! The Walk Marathon Training Program is best suited for those who have been walking at least 3-4 times per week, and are comfortable walking 50-70 minutes at a time. If you are currently walking less, that is okay, consider following the Half Marathon Walk Training Program and build your way up. The Walk Marathon Program starts with three short walks of 40 minutes, and one long walk at 5 miles, and slowly builds to walking three times for 50-60 minutes and one long walk of 20 miles. The Walk Marathon Program gradually builds and includes four walking workouts, one optional cross-training workout and two rest days per week to allow your body to acclimate and adapt to the progression of the program. Week by week, your body will adapt, get stronger and walk longer. The cross-training workouts are optional and allow you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Feb 11
Feb 11
Walk
40 mins
Feb 12
Cross-Training
40 mins
Feb 13
Walk
40 mins
Feb 14
Rest
Feb 15
Cross-Training
40 mins
Feb 16
Walk-Endurance
5 miles
Feb 17
Rest
Week 2
Feb 18
Feb 18
Walk
40 mins
Feb 19
Cross-Training
40 mins
Feb 20
Walk
40 mins
Feb 21
Rest
Feb 22
Cross-Training
40 mins
Feb 23
Walk-Endurance
6 miles
Feb 24
Rest
Week 3
Feb 25
Feb 25
Walk
40 mins
Feb 26
Cross-Training
40 mins
Feb 27
Walk
40 mins
Feb 28
Rest
Mar 1
Cross-Training
40 mins
Mar 2
Walk-Endurance
7 miles
Mar 3
Rest
Week 4
Mar 4
Mar 4
Walk
40 mins
Mar 5
Cross-Training
40 mins
Mar 6
Walk
45 mins
Mar 7
Rest
Mar 8
Cross-Training
40 mins
Mar 9
Walk-Endurance
5 miles
Mar 10
Rest
Week 5
Mar 11
Mar 11
Walk
45 mins
Mar 12
Cross-Training
40 mins
Mar 13
Walk
45 mins
Mar 14
Rest
Mar 15
Cross-Training
40 mins
Mar 16
Walk-Endurance
8 miles
Mar 17
Rest
Week 6
Mar 18
Mar 18
Walk
45 mins
Mar 19
Cross-Training
40 mins
Mar 20
Walk
45 mins
Mar 21
Walk
45 mins
Mar 22
Cross-Training
40 mins
Mar 23
Walk-Endurance
9 miles
Mar 24
Rest
Week 7
Mar 25
Mar 25
Walk
45 mins
Mar 26
Cross-Training
40 mins
Mar 27
Walk
45 mins
Mar 28
Walk
45 mins
Mar 29
Cross-Training
40 mins
Mar 30
Walk-Endurance
6 miles
Mar 31
Rest
Week 8
Apr 1
Apr 1
Walk
50 mins
Apr 2
Cross-Training
40 mins
Apr 3
Walk
50 mins
Apr 4
Walk
50 mins
Apr 5
Cross-Training
40 mins
Apr 6
Walk-Endurance
10 miles
Apr 7
Rest
Week 9
Apr 8
Apr 8
Walk
50 mins
Apr 9
Cross-Training
40 mins
Apr 10
Walk
50 mins
Apr 11
Walk
45 mins
Apr 12
Cross-Training
40 mins
Apr 13
Walk-Endurance
12 miles
Apr 14
Rest
Week 10
Apr 15
Apr 15
Walk
45 mins
Apr 16
Cross-Training
40 mins
Apr 17
Walk
50 mins
Apr 18
Walk
45 mins
Apr 19
Cross-Training
40 mins
Apr 20
Walk-Endurance
7 miles
Apr 21
Rest
Week 11
Apr 22
Apr 22
Walk
60 mins
Apr 23
Cross-Training
40 mins
Apr 24
Walk
50 mins
Apr 25
Walk
45 mins
Apr 26
Cross-Training
40 mins
Apr 27
Walk-Endurance
14 miles
Apr 28
Rest
Week 12
Apr 29
Apr 29
Walk
60 mins
Apr 30
Cross-Training
40 mins
May 1
Walk
60 mins
May 2
Walk
45 mins
May 3
Cross-Training
40 mins
May 4
Walk-Endurance
7 miles
May 5
Rest
Week 13
May 6
May 6
Walk
60 mins
May 7
Cross-Training
40 mins
May 8
Walk
60 mins
May 9
Walk
45 mins
May 10
Cross-Training
40 mins
May 11
Walk-Endurance
16 miles
May 12
Rest
Week 14
May 13
May 13
Walk
50 mins
May 14
Cross-Training
40 mins
May 15
Walk
60 mins
May 16
Walk
45 mins
May 17
Cross-Training
40 mins
May 18
Walk-Endurance
8 miles
May 19
Rest
Week 15
May 20
May 20
Walk
60 mins
May 21
Cross-Training
40 mins
May 22
Walk-Tempo
46 mins
May 23
Walk
45 mins
May 24
Cross-Training
40 mins
May 25
Walk-Endurance
18 miles
May 26
Rest
Week 16
May 27
May 27
Walk
60 mins
May 28
Cross-Training
40 mins
May 29
Walk-Tempo
46 mins
May 30
Rest
May 31
Cross-Training
40 mins
Jun 1
Walk-Endurance
10 miles
Jun 2
Rest
Week 17
Jun 3
Jun 3
Walk
60 mins
Jun 4
Cross-Training
40 mins
Jun 5
Walk-Tempo
50 mins
Jun 6
Walk
45 mins
Jun 7
Cross-Training
40 mins
Jun 8
Walk-Endurance
20 miles
Jun 9
Rest
Week 18
Jun 10
Jun 10
Walk
50 mins
Jun 11
Cross-Training
40 mins
Jun 12
Walk-Tempo
50 mins
Jun 13
Walk
45 mins
Jun 14
Cross-Training
40 mins
Jun 15
Walk-Endurance
8 miles
Jun 16
Rest
Week 19
Jun 17
Jun 17
Walk
45 mins
Jun 18
Cross-Training
40 mins
Jun 19
Walk-Tempo
46 mins
Jun 20
Walk
45 mins
Jun 21
Rest
Jun 22
Walk-Endurance
6 miles
Jun 23
Rest
Week 20
Jun 24
Jun 24
Walk
40 mins
Jun 25
Rest
Jun 26
Walk
30 mins
Jun 27
Rest
Jun 28
Walk
30 mins
Jun 29
Rest
Jun 30
Race Day!
26.2 miles

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net’s training program.