Beginners'# Marathon Walk Schedule--6 ½ - 8 hour marathon

2009 Dave McGovern--Dave's World Class

    Week Mon.* Tues.Wed.* Thurs. Fri.Sat.* Sun.
    1OffEasy 30-45 minutesOff or Easy 30 minutes Tempo: 10-10-10 (Easy 10 minutes,
    fast 10 minutes, easy 10 minutes)
    Easy 30-45 minutesOff or Easy 30 minutes 2 hrs. easy
    2OffEconomy: 6x1 minutes
    (10-minute warm-up, then
    1 minute fast, 1 minute slow
    repeated six times)
    Off or Easy 30 minutes Tempo: 10-10-10 Easy 30-45 minutesOff or Easy 30-45 minutes 2¼ hrs. easy
    3 OffEconomy: 8x1 minutesOff or Easy 30-45 minutesTempo: 10-10-10 Easy 45-60 minutesOff or Easy 30-45 minutes 2 hrs. easy
    4OffEconomy: 8x1 minutesOff or Easy 30-45 minutes Tempo: 10-10-10 Easy 45-60 minutesOff or Easy 30-45 minutes 2½ hrs. easy
    5OffEconomy: 10x1 minutesOff or Easy 30-45 minutesTempo: 10-10-10 Easy 45-60 minutesOff or Easy 30-45 minutes 3 hrs. easy
    6OffEconomy: 10x1 minutesOff or Easy 30-45 minutesTempo: 10-20-10 Easy 45-60 minutesOff or Easy 30-45 minutes 2½ hrs. easy
    7OffEconomy: 12x1 minutesOff or Easy 45-60 minutesTempo: 10-20-10 Easy 60 minutesOff or Easy 30-45 minutes 3½ hrs. easy
    8OffEconomy: 12x1 minutesOff or Easy 45-60 minutes Tempo: 10-20-10 Easy 60 minutesOff or Easy 30-45 minutes 3 hrs. easy
    9OffEconomy: 6x2 minutes Off or Easy 45-60 minutesTempo: 10-20-10 Easy 60 minutesOff or Easy 30-45 minutes 4 hrs. easy
    10Off60 minutes Fartlek Off or Easy 45-60 minutes Tempo: 10-30-10Easy 60 minutesOff or Easy 30-45 minutes 3 hrs. easy
    11OffEconomy: 8x2 minutesOff or Easy 60 minutes Tempo: 10-30-10 Easy 60 minutesOff or Easy 30-45 minutes 4½ hrs. easy
    12Off60 minutes Fartlek Off or Easy 60 minutesTempo: 10-30-10Easy 60 minutesOff or Easy 30-45 minutes 3 hrs. @ Goal Pace
    13OffEconomy: 10x2 minutes Off or Easy 60 minutes Tempo: 10-30-10 Easy 60 minutesOff or Easy 30-45 minutes 5 hrs. easy
    14Off60 minutes Fartlek Off or Easy 60 minutesTempo: 10-40-10Easy 60 minutesOff or Easy 30-45 minutes 3 hrs. @ Goal Pace
    15OffEconomy: 12x2 minutesOff or Easy 45 minutesTempo: 10-40-10 Easy 60 minutesOff or Easy 30-45 minutes 5 hrs. easy
    16Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-40-10Easy 60 minutesOff or Easy 30-45 minutes 3 Easy, push 3rd hour
    17Off Economy: 8x2 minutesOff or Easy 30-45 minutesTempo: 10-30-10 Off or Easy 30-45 minutesOff or Easy 30-45 minutes 2 hrs. @ Goal Pace
    18Off20 minutes Fartlek Off or Easy 30 minutesTempo: 10-10-10Off or Easy 20 minutesEasy 20 minutes + 4 x :30s Marathon!

    # This schedule is designed for the first-time marathoner, but it assumes that you are currently walking for exercise or can successfully complete an easy 90-minute walk. The goal is to get you ready to comfortably finish a marathon, at a pace somewhere between three and four miles per hour.


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