Training for Marathon Walking
Building Mileage

Prerequisites:

• Able to walk comfortably for 8 miles on your long day and for 4 miles 3 days a week.
• Able to commit to one long day per week, from 2 - 6 hours.

Weekly Schedule

• Tuesday, Thursday, Saturday: walk four miles.

• Monday, Wednesday, Friday: Days off.

• Sunday: Mileage building day

• You may vary the exact days of the week, but generally give a day off between each walking day.

• This schedule varies mileage-building weeks with base mileage weeks, to allow a steady build-up of mileage with less risk of injury.

• For those who wish to use 10K events, such as volkssport walks or charity/fun walks in their schedule - replace the Saturday 4 miles with the 6 miles (10K) and either reduce the shorter midweek days to 3 miles or, if you tolerate it well, just enjoy the additional two miles. Do not short your longer day.

Week	Sun.	Mon.	Tue.	Wed.	Thur.	Fri.	Sat.	Total
1	8	Off	4	Off	4	Off	4	20
2	10	Off	4	Off	4	Off	4	22
3	8	Off	4	Off	4	Off	4	20
4	12	Off	4	Off	4	Off	4	24
5	8	Off	4	Off	4	Off	4	20
6	14	Off	4	Off	4	Off	4	26
7	8	Off	4	Off	4	Off	4	20
8	16	Off	4	Off	4	Off	4	28
9	8	Off	4	Off	4	Off	4	20
10	18	Off	4	Off	8	Off	4	34
11	12	Off	4	Off	8	Off	4	28
12	20	Off	4	Off	8	Off	4	36
13	12	Off	4	Off	8	Off	4	28
14	20	Off	4	Off	8	Off	4	36
15	14	Off	4	Off	8	Off	4	30
16	22	Off	4	Off	8	Off	4	38
17	14	Off	4	Off	8	Off	4	30
18	10	Off	4	Off	4	Off	4	22
19	Walk 2-4 miles every other day before the marathon. 26.2 (whichever day)

Keep track of your mileage, how you feel, what you wore, speed, what you ate and drank. Use one of our Calendars, Logs, and Trackers.

Marathon Training Course by Email:
Free course, subscribe 19 weeks before you marathon for weekly walking assignments and coaching tips.

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More of this Feature • Marathon Training • History • Why so tough? • Training • Shoes • Walking Form • Base Mileage • Coaching • Charity Programs • Strategy • Nutrition • Fluids • Energy Snacks • Clothing • Blisters/Chafing • Race Day • Pacing • Nature Calls • The Finish • Events • Calendars • Reviews • Reader Tips • Submit a Tip • Marathon Cards • Marathon Clip Art

Related Resources • Before You Register for a Walking Marathon • Book: "The Complete Guide to Marathon Walking"