Intermediate# Marathon Walk Schedule--5 ½ - 6 ½ hours

Week Mon.* Tues.Wed.* Thurs. Fri.Sat.* Sun.
1Off45 minutes Fartlek Off or Easy 30 minutesTempo: 10-10-10 Easy 30-45 minutes Off or Easy 30 minutes 8 miles easy
2Off45 minutes Fartlek Off or Easy 30 minutes Tempo: 10-10-10 Easy 30-45 minutes Off or Easy 30 minutes 9 miles easy
3 Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-10-10 Easy 45-60 minutes Off or Easy 30-45 minutes 8 miles easy
4Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-10-10 Easy 45-60 minutes Off or Easy 30-45 minutes 10 miles easy
5Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-20-10 Easy 45-60 minutes Off or Easy 30-45 minutes 12 miles easy
6Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-20-10 Easy 45-60 minutes Off or Easy 30-45 minutes 10 mi. @ goal pace
7Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-30-10 Easy 60 minutes Off or Easy 30-45 minutes 14 miles easy
8Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-30-10 Easy 60 minutes Off or Easy 30-45 minutes 12 mi. @ goal pace
9Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-30-10 Easy 60 minutes Off or Easy 30-45 minutes 16 miles easy
10OffEconomy: 10x200m Off or Easy 30-45 minutes Tempo: 10-40-10 Easy 60 minutes Off or Easy 30-45 minutes 12 mi. @ goal pace
11Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-30-10Easy 60 minutes Off or Easy 30-45 minutes 18 miles easy
12OffEconomy: 12x200m Off or Easy 30-45 minutes Tempo: 10-40-10 Easy 60 minutes Off or Easy 30-45 minutes 12 mi. @ goal pace
13Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-30-10Easy 60 minutes Off or Easy 30-45 minutes 20 miles easy
14OffEconomy: 12x200m Off or Easy 30-45 minutes Tempo: 10-40-10Easy 60 minutesOff or Easy 30-45 minutes 12 mi. @ goal pace
15Off60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-40-10Easy 60 minutesOff or Easy 30-45 minutes 20 miles easy
16OffEconomy: 8x400m Off or Easy 30-45 minutes Tempo: 10-40-10Easy 60 minutesOff or Easy 30-45 minutes 12 miles push last 4
17Off 40 minutes Fartlek Off or Easy 30-45 minutesTempo: 10-30-10 Off or Easy 30-45 minutesOff or Easy 30-45 minutes 8 Miles @ goal pace
18Off20 minutes Fartlek Off or Easy 30 minutesTempo: 10-10-10Off or Easy 20 minutesEasy 20 minutes + 4 x :30s Marathon!

# The intermediate schedule assumes that you have already successfully completed at least one prior marathon, whether using racewalking or "regular" technique. If you are using the intermediate schedule, you can begin using racewalking technique by adding one- to two-minute bursts of racewalking technique every five or ten minutes during your long and easy days.


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