Advanced# Marathon Walk Schedule--Under 5 ½ hours

Week Mon.* Tues.Wed.* Thurs. Fri.Sat.* Sun.
1OffEconomy: 6x200m Easy 30-45 minutesTempo: 10-10-10 Easy 30-45 minutes Off or Easy 30 minutes 8 miles easy
2OffEconomy: 6x200m Easy 30-45 minutesTempo: 10-10-10 Easy 30-45 minutes Off or Easy 30 minutes 9 miles easy
3 OffEconomy: 8x200m Easy 45-60 minutesTempo: 10-20-10 Easy 45-60 minutes Off or Easy 30-45 minutes 8 miles easy
4OffEconomy: 8x200m Easy 45-60 minutesTempo: 10-20-10 Easy 45-60 minutes Off or Easy 30-45 minutes 10 miles easy
5OffEconomy: 10x200m Easy 45-60 minutesA. Temp: 45 Easy 45-60 minutes Off or Easy 30-45 minutes 12 miles easy
6OffEconomy: 10x200m Easy 45-60 minutesTempo: 10-30-10 Easy 45-60 minutes Off or Easy 30-45 minutes 10 mi. @ goal pace
7OffEconomy: 12x200m Easy 60 minutesA. Temp: 45 minutes Easy 60 minutes Off or Easy 30-45 minutes 14 miles easy
8OffEconomy: 12x200m Easy 60 minutesTempo: 10-30-10Easy 60 minutesOff or Easy 30-45 minutes 12 mi. @ goal pace
9OffEconomy: 6x400m Easy 60 minutesA. Temp: 60 minutes Easy 60 minutes Off or Easy 30-45 minutes 16 miles easy
10OffEconomy: 6x400m Easy 60 minutesTempo: 10-40-10 Easy 60 minutes Off or Easy 30-45 minutes 12 mi. @ goal pace
11OffEconomy: 8x400m Easy 60 minutes A. Temp: 60 minutes Easy 60 minutes Off or Easy 30-45 minutes 18 miles easy
12OffThresh. 4x800m Easy 60 minutes Tempo: 10-40-10 Easy 60 minutes Off or Easy 30-45 minutes 12 mi. @ goal pace
13OffThresh. 6x800m Easy 60 minutesA. Temp: 75 minutes Easy 60 minutes Off or Easy 30-45 minutes 20 miles easy
14OffThresh. 6x800m Easy 60 minutesTempo: 10-60-5 Easy 60 minutesOff or Easy 30-45 minutes 12 mi. @ goal pace
15OffThresh: 3x1600m Easy 60 minutes A. Temp: 75 minutes Easy 60 minutesOff or Easy 30-45 minutes 20 miles easy
16OffEconomy: 8x400m Easy 60 minutesTempo: 10-40-10 Easy 60 minutesOff or Easy 30-45 minutes 15 miles push last 4
17Off Thresh: 3x1600m Off or Easy 30-45 minutesA. Temp: 45 minutes Off or Easy 30-45 minutesOff or Easy 30-45 minutes 8 Miles @ goal pace
18OffEconomy: 4x400mOff or Easy 30 minutes Tempo: 10-10-10Off or Easy 20 minutesEasy 20 minutes+ 4 x :30s Marathon!

#The advanced schedule makes the assumption that you've already completed at least one marathon, and you've been using racewalking technique in training and in 5K and 10K races for at least one year. If you choose the advanced schedule, most or all of your marathon training will be done using racewalking technique.


Click to order The Complete Guide to Marathon Walking

*Back to homepage