Long Slow Distance (LSD): The foundation for all endurance sports is LSD – long slow distance. If you are focusing on a marathon, be sure to gradually build up your miles and be sure to toss in less intense recovery days and a recovery week once in a while. Please note that there is little you can do the week or two prior to "crash course" for a marathon. The foundation needs to be thoughtfully planned out weeks in advance. Below is a simple 10-week road map for building up your mileage, without tearing you down:
Mon - 3-4 miles
Tues - 3-4 miles
Wed - 3-4 miles
Thurs - 3-4 miles
Friday - 1-2 miles
Sat - 5-6 miles
Sun - bike, swim, run
Mon - 5-6 miles
Tues - 5-6 miles
Wed - 3-4 miles
Thurs - 5-6 miles
Fri - 1-2 miles
Sat - 7-8 miles
Sun - bike, swim, run
Mon - 3-4 miles
Tues - 3-4 miles
Wed - 5-6 miles
Thurs - 3-4 miles
Friday - 1-2 miles
Sat - 5-6 miles
Sun - bike, swim, run
Mon - 5-6 miles
Tues - 5-6 miles
Wed - 3-4 miles
Thurs - 5-6 miles
Fri - 1-2 miles
Sat - 7-8 miles
Sun - bike, swim, run
Mon - 5-6 miles
Tues - 5-6 miles
Wed - 5-6 miles
Thurs - 3-4 miles
Fri - 5-6 miles
Sat - 5-6 miles
Sun - bike, swim, run
Mon - 5-6 miles
Tues - 5-6 miles
Wed - 5-6 miles
Thurs - 9-10 miles
Friday - 5-6 miles
Sat - 5-6 miles
Sun - bike, swim, run
Mon - 5-6 miles
Tues - 5-6 miles
Wed - 5-6 miles
Thurs - 10-15 miles
Fri - 3-4 miles
Sat - 5-6 miles
Sun - bike, swim, run
Mon - 5-6 miles
Tues - 5-6 miles
Wed - 3-4 miles
Thurs - 5-6 miles
Fri - 1-2 miles
Sat - 7-8 miles
Sun - hike,bike,swim
Mon - 5-6 miles
Tues - 5-6 miles
Wed - 5-6 miles
Thurs - 3-4 miles
Fri - 5-6 miles
Sat - 5-6 miles
Sun - hike,bike,swim
Mon - 3-4 miles
Tues - 3-4 miles
Wed - 3-4 miles
Thurs - 3-4 miles
Fri - 1-2 miles
Sat - Marathon
Note from Wendy Bumgardner: Pete Edwards designed this schedule because Nordic Walking is more of a workout than regular walking. For regular walking, I recommend a full 19-week training course rather than this 10 week course, working up to 18-22 mile long days. See my schedule:
19 Week Marathon Training Schedule
Pacing
Depending how serious you are about preparing for your Nordic Walking Marathon, you may want to consider adding some "pacing" sessions into your workout plans. A runner for example may want to hit a race pace of 7-minute miles during his/her marathon, but trains at a more comfortable 8 eight minutes per mile. It is recommended to do some mile or around the block "pacing" workouts to assimilate the effort needed and coordination required to maintain that 7-minute mile running goal. These pacing sessions are NOT sprints or All-Out, just a little quicker than typical Nordic Walking pace. Toss in 3 –4 mile repeats or 3-4 times around the block at a slightly quicker pace with a short rest in between. If you Nordic Walk at an average of 10 minute miles you may want to shoot for 9 minute miles during your pacing sessions.
Intervals/Speed Work
Intervals and speed work are a great way to help jump-start the metabolism. Please note that too much speed is NOT a good thing. The goal is to get the body accustomed to speed and develop the coordination that goes along with it. If you improve your coordination at faster speeds your form and technique will become much more efficient at your normal Nordic Walking pace. It is sometimes recommended toward the end of a workout to toss in a couple speed bursts of 100 yards or so and then settle back into your regular pace. Even jogging with good poling action for 50-100 intervals is an extremely effective activity. Your ability to maintain perfect form during these 50-100 yard intervals will pay off during a marathon.
