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

Week Mon. * Tues. Wed. * Thurs. Fri. Sat. * Sun.
1 Off Economy: 6x1 minutes Off or Easy 30 minutes Tempo: 10-10-10 Easy 30-45 minutes Off or Easy 30 minutes 2 hrs. easy
2 Off Economy: 6x1 minutes Off or Easy 30 minutes Tempo: 10-10-10 Easy 30-45 minutes Off or Easy 30-45 minutes 2¼ hrs. easy
3 Off Economy: 8x1 minutes Off or Easy 30-45 minutes Tempo: 10-10-10 Easy 45-60 minutes Off or Easy 30-45 minutes 2 hrs. easy
4 Off Economy: 8x1 minutes Off or Easy 30-45 minutes Tempo: 10-10-10 Easy 45-60 minutes Off or Easy 30-45 minutes 2½ hrs. easy
5 Off Economy: 10x1 minutes Off or Easy 30-45 minutes Tempo: 10-10-10 Easy 45-60 minutes Off or Easy 30-45 minutes 3 hrs. easy
6 Off Economy: 10x1 minutes Off or Easy 30-45 minutes Tempo: 10-20-10 Easy 45-60 minutes Off or Easy 30-45 minutes 2½ hrs. easy
7 Off Economy: 12x1 minutes Off or Easy 45-60 minutes Tempo: 10-20-10 Easy 60 minutes Off or Easy 30-45 minutes 3½ hrs. easy
8 Off Economy: 12x1 minutes Off or Easy 45-60 minutes Tempo: 10-20-10 Easy 60 minutes Off or Easy 30-45 minutes 3 hrs. easy
9 Off Economy: 6x2 minutes Off or Easy 45-60 minutes Tempo: 10-20-10 Easy 60 minutes Off or Easy 30-45 minutes 4 hrs. easy
10 Off 60 minutes Fartlek Off or Easy 45-60 minutes Tempo: 10-30-10 Easy 60 minutes Off or Easy 30-45 minutes 3 hrs. easy
11 Off Economy: 8x2 minutes Off or Easy 60 minutes Tempo: 10-30-10 Easy 60 minutes Off or Easy 30-45 minutes 4½ hrs. easy
12 Off 60 minutes Fartlek Off or Easy 60 minutes Tempo: 10-30-10 Easy 60 minutes Off or Easy 30-45 minutes 3 hrs. @ Goal Pace
13 Off Economy: 10x2 minutes Off or Easy 60 minutes Tempo: 10-30-10 Easy 60 minutes Off or Easy 30-45 minutes 5 hrs. easy
14 Off 60 minutes Fartlek Off or Easy 60 minutes Tempo: 10-40-10 Easy 60 minutes Off or Easy 30-45 minutes 3 hrs. @ Goal Pace
15 Off Economy: 12x2 minutes Off or Easy 45 minutes Tempo: 10-40-10 Easy 60 minutes Off or Easy 30-45 minutes 5 hrs. easy
16 Off 60 minutes Fartlek Off or Easy 30-45 minutes Tempo: 10-40-10 Easy 60 minutes Off or Easy 30-45 minutes 3 Easy, push 3rd hour
17 Off Economy: 8x2 minutes Off or Easy 30-45 minutes Tempo: 10-30-10 Off or Easy 30-45 minutes Off or Easy 30-45 minutes 2 hrs. @ 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!

# 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.