BEGINNER MARATHON TRAINING SCHEDULE

This schedule is for a first time marathoner with no specific time goal. Prerequisite for this training plan: walking a minimum of 3 to 6 months, with a base mileage of at least 15 miles per week, and the ability to easily walk 3 to 4 miles several times a week.

Monday and Friday - Rest day - No workout
Tuesday and Thursday - After warm up, walk at a moderately fast pace (slightly faster than normal pace), cool down.
Wednesday - Warm up, walk at a comfortable, but determined trainining pace for the designated mileage focusing on walking with good technique. Then cool down.
Friday - EZ crosstraining for 30 minutes or Rest.
Saturday - Distance/Endurance walk - Walk the designated mileage at a comfortable pace. Beginning week 8 try to do the alternate weeks of shorter distance at a slightly faster pace. Weeks 18, 20, and 22 should be done at your goal "race" pace* .
Sunday - Recovery - Walk at a comfortable pace or participate in easy crosstraining for 30 to 45 minutes.

Notes:
Warmup and cool down time is included in the prescribed time each day. Stretching will require additional time. We also recommend that all walkers include strength training in their training routine. A few exercises two or three days a week is a good start. To compliment this schedule strength training can be done on Tuesday, and Thursday or Friday.