Beginner Walking Marathon Plan

Training Load By Week
Training Load By Week

This is a beginner walking plan for walkers who is just getting started onto a track to become fit. All you need is a pair of comfortable walking or running shoes to start doing this plan.

Sample Day 2
3mi
3 Miles - with Timed Walk

Warm Up with a 1 mile walk

Sandwich in a One mile Timed walk to set pacing benchmark.

Warm Down with a 1 mile walk - easy pacing.

Record your timed walk here or write it down somewhere handy.

Sample Day 3
3mi
3 Miles - Easy

Do a slow to moderate (comfortable) paced walk. This is a great time to practice technique and form.

Sample Day 4
3mi
3 Miles - Easy

This is the same as Wednesday's session. This is a great time to practice technique and form.

Sample Day 6
3mi
3 Miles - Paced

A paced walk should be at the same approximate speed as you will use during the marathon. As a point of reference, if your goal is to finish in approximately 6 1/2 hours, that’s a marathon pace of about 15 minute miles. Hence, during your training, on the paced walk days you should walk the mileage indicated at the 15 minute mile pace. (For those who are really interested in speed, they can supplement their paced walk days by doing some intermittent interval training).

Sample Day 7
6mi
6 - Miles Long

Walk the longer distances at a comfortable pace. Time is not important at this stage, just getting time on your feet.

Sample Day 9
3mi
3 Miles - Easy

In Easy Day is a slow to moderate paced walk. This is a great time to practice technique and form.

Sample Day 10
3mi
3 Miles - FARTLEK

Warm Up for 5-10 minutes, then do the following:

These are untimed intervals of faster paced and comfortable paced walking. Once you are more experienced you can move on to one-minute fast, 2 minutes slow, and gradually build to 2 minutes fast, one minute slow, etc.

Warm Down: 5 minutes EZ walk.

Rav Dighe
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