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Walk More Than a Marathon in 30 Days

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Walk More Than a Marathon in 30 Days

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Walk More Than a Marathon in 30 Days
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Walking is a great way to get in shape. It’s free, low-impact, simple to do, and doesn’t require any fancy equipment or gym space. You can follow this progressive plan on a treadmill or outdoors (or both) to reach your goal.

Below is your suggested training schedule, but be sure to listen to your body during your workouts. If a recommended workout is too intense, or too many miles, scale it back to meet your body’s needs. And, if you feel like you can do more, feel free to add mileage or extend your workout as needed. This entire program will have you logging more than 26.2 miles (that’s 50,000 steps!) by the end of your four-week plan. If you're not sure how do figure out your mileage for your outdoor walks, check out Mapmyfitness.com’s ‘map a route’ option to find out exactly how many miles your planned path will take you.

 

Week 1Week 2Week 3Week 4Week 5
Monday

Steady pace walk:

45 minutes

Steady pace walk:

45 minutes

Steady pace walk:

45 minutes

Steady pace walk:

45 minutes

Steady pace walk:

45 minutes

Tuesday

Cardio cross-training:

20 to 45 minutes

Cardio cross-training:

20 to 45 minutes

Cardio cross-training:

20 to 45 minutes

Cardio cross-training:

20 to 45 minutes

Cardio cross-training:

20 to 45 minutes

Wednesday

Power interval walk:

45 minutes

Power interval walk:

45 minutes

Power interval walk:

45 minutes

Power interval walk:

45 minutes

 
Thursday
Strength trainingStrength trainingStrength trainingStrength training 
Friday
Core trainingCore trainingCore trainingCore training 
Saturday

Endurance walk:

60 minutes

(aim to complete 4 to 5 miles)

Endurance walk:

60 minutes

(aim to complete 5 to 6 miles)

Endurance walk:

60 minutes

(aim to complete 5 to 6 miles)

Endurance walk:

60 minutes

(aim to complete 5 to 7 miles)

 
Sunday
Rest dayRest dayRest dayRest day 

The Marathon Plan Breakdown:

Pace Recommendations: You can measure your pace during your walks in a couple of different ways: with a pedometer (counting steps per minute), with time (how long it takes you to walk a mile) or miles per hour (if you are using a treadmill). For this plan, we recommend using the following guidelines to determine your varying paces: "moderate pace" (130-135 steps per minute, 15-17 minute mile, 3.5-4 mph) and "brisk pace" (136-141 steps per minute, 13-14 minute mile, 4.1-4.6 mph).

Core Training: A strong core can help support your spine during your walks and may help improve your posture. Try this core training workout, or put together four or five moves of your own using our workout builder tool (using exercises from “tight abs” and “shapely back”).

Cardio Cross Train: Do 20-45 minutes of another form cardio exercise, other than walking. Cycling, swimming or dancing are all great options.

Power Interval Walk (45 Minutes, approx 3.5 miles): Follow this 45-minute, fat burning interval walking routine to help improve your speed and endurance. And, as you become more fit, aim to increase your mileage in the same amount of time.

Steady Pace Walk (45 Minutes, approx. 3 miles): The goal for this walk is to build stamina. After a five-minute warm up at an easy pace, maintain a moderate pace (130-135 steps per minute, 15-17 minute mile, 3.5-4 mph) and then complete your walk with a five minute cool down at an easy pace. And, as you become more fit, aim to increase your mileage in the same amount of time.

Endurance Walk (60 Minutes, approx 4 miles): The goal for this walk is stamina, and aerobic base building. After a five-minute warm up at an easy pace, try to keep a strong moderate (130-135 steps per minute, 15-17 minute mile, 3.5-4 mph) pace for the duration of this walk. Allow for a five-minute cool down, walking at an easy pace, to finish your walking session for the day. As you become more fit, aim to increase your mileage in the same amount of time.

Flexibility Recommendations: Walking all those miles are going to create some tightness in your body, so it’s more important than ever to stretch! Spend about 10-15 minutes stretching on most days of the week, ideally after you have completed a workout. You can follow this routine or create your own.

Rest Day: It’s important to take time off from training to allow your body to rest. So spend some time doing other types of movement you enjoy, such as taking an easy bike ride, a gentle yoga class, or simply resting.

Strength Training: It’s important to build total body strength. Aim to work your entire body, and as many muscle groups together at the same time during your sessions. Try this total body toning workout or create your own with our workout builder tool.

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