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.