STWM Marathon Walk schedule

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Marathoning For Mortals at STWM: MARATHON WALK Training Schedule

The "Walk" Marathon Training Program is best suited for first-time marathoners and those who want to walk the marathon.

Schedule Key below. Training schedules developed by Coach Jenny Hadfield, co-author Marathoning for Mortals.

WEEK #	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
MODE	Walk- Form*	Cross- Training	Walk/Rest	Walk- TEMPO	Cross- Training	Endurance Walk	Rest Day
INTENSITY	Moderate	Moderate	Moderate	Hard	Moderate	Conversational	Rest
HEART RATE	65-75%	65-75%	65-75%	80%	65-75%	60-75%
I-RATE	6-7.5	6-7.5		8	6-7.5	6-7.5
Week 1 May 10 - 16	40 minutes*	30 minutes	40 minutes	40 minutes	30 minutes	5 miles / 8 km	Rest
Week 2 May 17 - 23	40 minutes*	30 minutes	40 minutes	40 minutes	30 minutes	6 miles / 9.7 km	Rest
Week 3 May 24 - 30	40 minutes*	30 minutes	40 minutes	40 minutes	30 minutes	7 miles / 11.3 km	Rest

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Schedule Key

Warm-up Walk 5 minutes at an easy pace prior to every workout.

Cool-down Walk 5 minutes at an easy pace after every workout.

Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.

Tempo Walks = Warm up 10 minutes walking easy to brisk pace, for 20 minutes walk at a challenging pace just outside your comfort zone or 80% of your max heart rate, cool down with 10 min at easy pace.

*Walk - Form = After the walking workout, cool down with 5 minutes easy walking, then perform 4 strides by gradually increasing walking pace for 30 seconds until a fast but controlled walk pace is reached, focusing on form and quick foot strike. Follow with one minute of easy walking. Repeat 4 times.

Heart Rate = Using a heart monitor maintain a range between the prescribed percentages... 65-75% of estimated maximum heart rate.

I-Rate = Rate of perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10- being an all out level. Use this system to stay in the smart training range listed on the training program (i.e. 6-7)

Cross-Training = Include activities other than walking. Cycling, swimming, pilates/yoga, strength training, elliptical trainer, stairmaster, spinning are great cross training modes for marathon training. Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout.

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