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 - EZ 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.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest Day 3 miles 2 miles 3 miles CT 4 miles EZ or CT
2 Rest Day 3 miles 2 miles 3 miles CT 5 miles EZ or CT
3 Rest Day 3 miles 2 miles 4 miles CT 5 miles EZ or CT
4 Rest Day 3 miles 2 miles 4 miles CT 6 miles EZ or CT
5 Rest Day 3 miles 3 miles 4 miles CT 4 miles EZ or CT
6 Rest Day 4 miles 3 miles 4 miles CT 6 miles EZ or CT
7 Rest Day 4 miles 3 miles 4 miles CT 8 miles EZ or CT
8 Rest Day 4 miles 3 miles 4 miles CT 6 miles EZ or CT
9 Rest Day 4 miles 3 miles 4 miles CT 10 miles EZ or CT
10 Rest Day 4 miles 3 miles 4 miles CT 8 miles EZ or CT
11 Rest Day 4 miles 3 miles 4 miles CT 12 miles EZ or CT
12 Rest Day 4 miles 3 miles 4 miles CT 10 miles EZ or CT
13 Rest Day 4 miles 3 miles 4 miles CT 14 miles EZ or CT
14 Rest Day 4 miles 3 miles 5 miles CT 10 miles EZ or CT
15 Rest Day 4 miles 3 miles 5 miles CT 16 miles EZ or CT
16 Rest Day 4 miles 3 miles 5 miles CT 12 miles EZ or CT
17 Rest Day 4 miles 3 miles 5 miles CT 18 miles EZ or CT
18 Rest Day 4 miles 3 miles 6 miles CT 12 miles * EZ or CT
19 Rest Day 4 miles 3 miles 6 miles CT 20 miles EZ or CT
20 Rest Day 4 miles 3 miles 6 miles CT 12 miles * EZ or CT
21 Rest Day 4 miles 3 miles 6 miles CT 20 miles EZ or CT
22 Rest Day 4 miles 3 miles 4 miles CT 12 miles * EZ or CT
23 Rest Day 3 miles 20 minutes 3 miles Rest Day 8 miles EZ or CT
24 Rest Day 2 miles 20 minutes Rest Day 20 minutes M - 26.2 Rest Day