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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 12 - 18		 40 minutes* 30 minutes 40 minutes 40 minutes 30 minutes 5 miles / 8 km Rest
Week 2
May 19 - 25		 40 minutes* 30 minutes 40 minutes 40 minutes 30 minutes 6 miles / 9.7 km Rest
Week 3
May 26 - June 1		 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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