Walk Marathon Training Plan

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.