Training Plans > Marathon Training Plans > Walk Marathon Training Plan

Walk Marathon Training Plan

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.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Walk Marathon Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My full training plan

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

Warning

Based on your selected race date you should have started training on May 14, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

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.