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