ADVANCED MARATHON TRAINING SCHEDULE

Prerequisite for this training plan: walking a minimum of 12 months, usually walking 5 or more days a week including speed training. You can easily walk 6 to 8 miles twice each week, and have participated in previous marathons or other events.

Monday - Rest day - no workout.
Tuesday - Intervals - 10 minute warm up, intervals (weeks 1-4 Fartleks, week 5-10 alternate one minute very fast intervals with slower paced intervals, week 11-10 alternate fast two minute intervals with slower paced intervals, week 20 one minute intervals), cool down
Wednesday - Warm up, walk at a comfortable/normal pace focusing on technique, cool down.
Thursday - Tempo - 10 minute warm up, walk at a fast pace, but not so fast that you can not complete the designated time, 10 minute cool down.
Friday - Crosstraining - Warm up, participate in an easy crosstraining activity for 45 to 60 minutes, cool down
Saturday - Distance day - Walk for the designated mileage at a comfortable pace. Alternate weeks are shorter walks done at a slightly faster pace. Beginning with week 12 do these short weeks 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.