It took me nearly three years of gradual endurance building to establish my current fitness and walking routine. As with many people with chronic lung conditions, my exercise tolerance can vary significantly from day to day, and even hour to hour. I often don’t know how my lungs will react until I start moving. Some days, I’m so short of breath that I struggle to make it from my bedroom to the living room. Other days, I can walk 10 miles without needing a break. Even a mild flare-up can put me out of commission for a week or more, and severe exacerbations that land me in the hospital can result in missing a month or more of training. When that happens, I have to start all over from scratch, which is very frustrating.
Even on “good” breathing days, prolonged exertion can worsen my breathing. However, over the years, my body has adapted, and I’ve learned not to let breathlessness scare me or control my life. I take precautions, prepare properly, pace myself, use proper breathing techniques, and most importantly, I never give up.
Workout Schedule When Training for a Marathon
5-mile walk routine: 3 days per week, with one of those days including a 5-mile tempo walk.
Long slow distance walk (LSD): 1 day per week, alternating between a high mileage walk one week and a slightly lower mileage recovery walk the next week.
Rest days: 2 per week, usually the day before and the day after the LSD.
I generally spend about 3-4 months training for a full marathon and 2 months for a half marathon. When training for a marathon, I use a modified walk schedule similar to the one shown above. It’s also important to spend at least 3 hours a week cross-training (e.g., upper body workouts and core strengthening), though I admit I’m not very compliant in this area anymore, as it takes too much out of me.
When I’m not training for a marathon, I still try to walk 1-3 miles 5 or 6 days a week. I encourage everyone considering walking a half or full marathon to use the above walking schedule as a general guideline. If you stick to the plan, you will finish your marathon. If it worked for me, it can certainly work for you. And if you’re interested in the Olympic sport of racewalking, I highly recommend checking out Dave McGovern’s racewalking clinics.
I encourage everyone out there who is considering walking a half or full marathon, to use the above walking schedule as a general guideline. If you stick to the plan, you WILL finish your marathon. If it worked for me, it can certainly work for you. And if you’re interested in the Olympic sport of Racewalking, I highly recommend you check out Dave Mc Govern’s racewalking clinics Good luck!