Walking Long Distance Walking 19-Week Marathon Walk Training Schedule By Wendy Bumgardner Updated June 19, 2018 Pin Flip Email Print Build your walking mileage. Steve Debenport/E+/Getty Images More in Walking Long Distance Walking Walking for Weight Loss Treadmill Walking Beginners Walking Shoes Walking Fast Gear and Clothing Pedometers and Fitness Bands Injuries and Prevention Clubs, Partners, and Programs Treadmill Workouts View All When you are training to walk a marathon, you need to build up your long-distance mileage slowly but consistently. Start by building up your base mileage to the point where you can walk eight miles comfortably, and are able to walk four miles on three other days per week. y increasing your longest-distance walk each week, you will build your endurance ability. You stimulate your body to build new blood supply to your muscles, and to build more lean muscle fiber. But you also need long distance to toughen your feet to prevent blisters, practice proper hydration and energy snacking during a long walk. Give all of your equipment and clothing a good workout in training so you know it will perform during the marathon. Prerequisites for the Marathon Mileage-Building Schedule Able to walk comfortably for 8 miles on your long day and for 4 miles three days a week.Able to commit to one long day per week, spending from 2 - 6 hours of continuous walking. Weekly Schedule for Marathon Training Tuesday, Thursday, Saturday: walk four miles. You can mix up the kind of walk you enjoy to build both speed and endurance on these walks. Monday, Wednesday, Friday: Days off. You can still enjoy a leisurely stroll or other exercises, but these aren't training days.Sunday: Mileage building day — long slow distance walkYou may vary the exact days of the week, but generally, you should take a day off between each walking day, or take just an easy health walk on the off day.This schedule varies mileage-building weeks with base mileage weeks, to allow a steady build-up of mileage with less risk of injury.For those who wish to use 5K or 10K events, such as volkssport walks or charity/fun walks in their schedule — replace the Saturday 4 miles with the 6 miles (10K) and either reduce the shorter midweek days to 3 miles or, if you tolerate it well, just enjoy the additional two miles. Do not do shorter mileage your longer day.Your longest training day should be three to four weeks before the marathon, then you begin to taper mileage. In the final week before your marathon, walk 2-4 miles every other day so you will be fully refreshed and energized before the marathon. Week Sun. Mon. Tue. Wed. Thur. Fri. Sat. Total Miles 1 8 miles Off 4 miles Off 4 miles Off 4 miles 20 2 10 miles Off 4 Off 4 Off 4 22 3 8 miles Off 4 Off 4 Off 4 20 4 12 miles Off 4 Off 4 Off 4 24 5 8 miles Off 4 Off 4 Off 4 20 6 14 miles Off 4 Off 4 Off 4 26 7 8 miles Off 4 Off 4 Off 4 20 8 16 miles Off 4 Off 4 Off 4 28 9 8 miles Off 4 Off 4 Off 4 20 10 18 miles Off 4 Off 8 Off 4 34 11 12 miles Off 4 Off 8 Off 4 28 12 20 miles Off 4 Off 8 Off 4 36 13 12 miles Off 4 Off 8 Off 4 28 14 20 miles Off 4 Off 8 Off 4 36 15 14 miles Off 4 Off 8 Off 4 30 16 22 miles Off 4 Off 8 Off 4 38 17 14 miles Off 4 Off 8 Off 4 30 18 10 miles Off 4 Off 4 Off 4 22 19 2-4 miles Off 2-4 Off 2-4 Off Off/26.2 Medal! Training for the Marathon Through Multiple Seasons Your long distance training will take you through at least a couple of seasons. You won't be able to avoid different weather conditions, including rain, hot weather, and cold weather. Was this page helpful? Thanks for your feedback! Looking to start walking off the weight? Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Continue Reading Article 16-Week Half-Marathon Walk Training Plan and Schedule Article Training Schedule for the Susan G. Komen 3-Day Walk Article How to Train for a Back-to-Back Marathon and Half Marathon Article Use a Training Schedule to Enjoy Your First 10K Walk Article Getting from the Couch to a 5K Walk for Beginners Article How to Start Marathon Training With a 22-Week Beginner's Schedule Article 20-Week Run/Walk Marathon Training Program Article Using the Run/Walk Method for a Half-Marathon Want to Lose Weight in 2019? Let us help you with a personalized meal plan!