Advanced# Marathon Walk Schedule--Under 5 ½ hours |
| Week | Mon. | * Tues. | Wed. | * Thurs. | Fri. | Sat. | * Sun. |
| 1 | Off | Economy: 6x200m | Easy 30-45 minutes | Tempo: 10-10-10 | Easy 30-45 minutes | Off or Easy 30 minutes | 8 miles easy |
| 2 | Off | Economy: 6x200m | Easy 30-45 minutes | Tempo: 10-10-10 | Easy 30-45 minutes | Off or Easy 30 minutes | 9 miles easy |
| 3 | Off | Economy: 8x200m | Easy 45-60 minutes | Tempo: 10-20-10 | Easy 45-60 minutes | Off or Easy 30-45 minutes | 8 miles easy |
| 4 | Off | Economy: 8x200m | Easy 45-60 minutes | Tempo: 10-20-10 | Easy 45-60 minutes | Off or Easy 30-45 minutes | 10 miles easy |
| 5 | Off | Economy: 10x200m | Easy 45-60 minutes | A. Temp: 45 | Easy 45-60 minutes | Off or Easy 30-45 minutes | 12 miles easy |
| 6 | Off | Economy: 10x200m | Easy 45-60 minutes | Tempo: 10-30-10 | Easy 45-60 minutes | Off or Easy 30-45 minutes | 10 mi. @ goal pace |
| 7 | Off | Economy: 12x200m | Easy 60 minutes | A. Temp: 45 minutes | Easy 60 minutes | Off or Easy 30-45 minutes | 14 miles easy |
| 8 | Off | Economy: 12x200m | Easy 60 minutes | Tempo: 10-30-10 | Easy 60 minutes | Off or Easy 30-45 minutes | 12 mi. @ goal pace |
| 9 | Off | Economy: 6x400m | Easy 60 minutes | A. Temp: 60 minutes | Easy 60 minutes | Off or Easy 30-45 minutes | 16 miles easy |
| 10 | Off | Economy: 6x400m | Easy 60 minutes | Tempo: 10-40-10 | Easy 60 minutes | Off or Easy 30-45 minutes | 12 mi. @ goal pace |
| 11 | Off | Economy: 8x400m | Easy 60 minutes | A. Temp: 60 minutes | Easy 60 minutes | Off or Easy 30-45 minutes | 18 miles easy |
| 12 | Off | Thresh. 4x800m | Easy 60 minutes | Tempo: 10-40-10 | Easy 60 minutes | Off or Easy 30-45 minutes | 12 mi. @ goal pace |
| 13 | Off | Thresh. 6x800m | Easy 60 minutes | A. Temp: 75 minutes | Easy 60 minutes | Off or Easy 30-45 minutes | 20 miles easy |
| 14 | Off | Thresh. 6x800m | Easy 60 minutes | Tempo: 10-60-5 | Easy 60 minutes | Off or Easy 30-45 minutes | 12 mi. @ goal pace |
| 15 | Off | Thresh: 3x1600m | Easy 60 minutes | A. Temp: 75 minutes | Easy 60 minutes | Off or Easy 30-45 minutes | 20 miles easy |
| 16 | Off | Economy: 8x400m | Easy 60 minutes | Tempo: 10-40-10 | Easy 60 minutes | Off or Easy 30-45 minutes | 15 miles push last 4 |
| 17 | Off | Thresh: 3x1600m | Off or Easy 30-45 minutes | A. Temp: 45 minutes | Off or Easy 30-45 minutes | Off or Easy 30-45 minutes | 8 Miles @ goal pace |
| 18 | Off | Economy: 4x400m | Off or Easy 30 minutes | Tempo: 10-10-10 | Off or Easy 20 minutes | Easy 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.
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