If the words “walk a marathon training plan“ make you feel equal parts inspired and slightly nervous, take a breath. Walking a marathon is absolutely something you can build towards, and having a proper plan is what makes it feel doable rather than daunting.
This page, as well as our training hub, is built around exactly that idea. We’ll talk you through how to get started, what a good schedule should look like, and point you towards beginner-friendly resources (including our training plans) to help you feel prepared for your walking marathon.
Why a walking marathon training plan matters
If you’re training to walk a marathon, it does help to be generally active beforehand, but that’s not the same as already being marathon-ready.
Whatever your starting point, you must start regularly walking, because no other form of exercise activates the walking muscles you’ll actually use on the day, in the same way.
A good plan helps you build that walking-specific stamina gradually and stops you from doing too much too soon in a burst of first-week enthusiasm. It also gives you regular rests and a solid structure, which is especially useful when motivation wobbles, which it sometimes will. Instead of wondering whether you’re doing enough, just follow the next step!
How fit do you need to be before you start?
Whatever your level of fitness, walking a marathon is possible! All that changes is how long you might need to train for.
For our MoonWalks, we’ll always provide a full 12-week plan in mid-February, ahead of the main event. However, a lot of people find it useful to start training before then, which is why we have our 5-week Training Plans.
To use these, you should ideally be able to walk 3 miles at a constant, steady pace of about 18 to 20 minutes per mile. If you’re not there yet, that’s not a failure; it just means you need a slightly longer runway. Add a few extra weeks onto the start of the plan just to walk as far as you can, and build from there. Remember, you can always repeat weeks if needed.
How to choose the right plan when training to walk a marathon
If you’re starting from scratch, we suggest adding a few extra weeks of training before the official 12-week training plan begins. This is what our 5-week training plans are designed for; they’re an ideal starting point for people at normal fitness levels, and can ease you into the training by making it a bit longer.
We also have our MAD2 training plan. This is a plan that divulges different ways to walk two miles a day, and is a gentler way to build consistency before moving into longer distance training.
That means your routine might look something like this:
- Brand new to regular exercise: start with MAD2 or a habit-building phase first
- Fairly active, but not used to long walks: begin with the 5 week Training Plan
- Already walking regularly: move into the Full Marathon Training Plan 12 weeks before the MoonWalk.
What if you miss a week of training?
First of all, don’t panic! Missing a week doesn’t mean the whole plan has fallen apart. In fact, we’d actively encourage you to be your own judge. Feel free to move the plan around as your fitness develops or repeat weeks if you’re finding it’s moving a bit too fast.
If you miss a week, the best thing to do is to step back into your plan sensibly. Don’t try to cram everything you missed into one or two days. Ideally, repeat the last manageable week, and ease back into your rhythm while giving yourself a little grace, especially if the missed week was down to illness, pain or fatigue. Remember that recovery always comes first.
Safety tips for training to walk a marathon
Marathon walking might be an accessible form of exercise, but it’s important to still take it seriously. NHS guidance recommends that you should spread exercise over most days where possible, and make sure the amount of activity you’re doing suits your current level of fitness.
If you haven’t exercised for some time or if you have any existing medical conditions/concerns, you might also consider speaking to your GP before you start a training programme.
If it were all to be boiled down to a handful of practical, basic tips, these ones go a long way:
- Build up your exercise gradually
- Include rest days in your training plan
- Stretch regularly, at least as a warm-up and cool-down for each walk
- Stay hydrated
- Wear supportive, broken-in shoes
Ready to start your walk-a-marathon training plan?
Walking a marathon is a big goal, but that’s what makes it exciting! With the right plan, a realistic starting point and a bit of consistency, it becomes much more manageable and a lot more enjoyable, too.
The best next step is to choose the plan that will give you personally the best support. Start by exploring our training plans, and check our advice on power walking shoes to make sure you’re prepared from a clothing perspective.
When you’re feeling confident that you’re ready to start, head to our challenges page and choose your goal!