I found this schedule online and plan to follow it with a few tweaks. I will do my long walks on Mondays instead of Sundays and adapt the rest of this when I catch up.
Walking Connection®
Training To Walk A Marathon
Walking Marathon Training Schedules for
Beginner Walking -- 4 MONTH PROGRAM
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Week | Rest | Easy | Medium | Easy | Rest | Medium | Long |
| 1 | 0 | 3 miles | 3 miles | 3 miles | 0 | 3 miles | 6 miles |
2 | 0 | 3 miles | 3 miles | 3 miles | 0 | 4 miles | 7 miles |
| 3 | 0 | 3 miles | 4 miles | 3 miles | 0 | 4 miles | 5miles |
| 4 | 0 | 3 miles | 4 miles | 3 miles | 0 | 4 miles | 9 miles |
| 5 | 0 | 3 miles | 5 miles | 3 miles | 0 | 4 miles | 10miles |
| 6 | 0 | 3 miles | 5 miles | 3 miles | 0 | 4 miles | 7 miles |
| 7 | 0 | 3 miles | 6 miles | 3 miles | 0 | 4 miles | 12 miles |
| 8 | 0 | 3 miles | 6 miles | 4 miles | 0 | 4 miles | 13 miles |
| 9 | 0 | 4 miles | 7 miles | 4 miles | 0 | 4 miles | 10miles |
| 10 | 0 | 4 miles | 8 miles | 4 miles | 0 | 5 miles | 15 miles |
| 11 | 0 | 4 miles | 8 miles | 5 miles | 0 | 5 miles | 17 miles |
| 12 | 0 | 5 miles | 9 miles | 5 miles | 0 | 5 miles | 14 miles |
| 13 | 0 | 5 miles | 10 miles | 5 miles | 0 | 5 miles | 20 miles |
| 14 | 0 | 5 miles | 8 miles | 5 miles | 0 | 4 miles | 7 miles |
| 15 | 0 | 4 miles | 6 miles | 4 miles | 0 | 3 miles | 8 miles |
| 16 | 0 | 3 miles | 4 miles | 0 | 0 | 0-3 miles | Marathon |
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