Please refer to the information on the midnight walk page to use these plans

These plans are a training guide and you may need to swap some of the days around to fit with your lifestyle. 

Remember give yourself at least one rest day a week and do not increase your distance too fast.

12 week plan for 6 mile walk ( total beginners)

Week

Monday

Faster walks from week 7

Tuesday

Rest day

Wednesday

intervals from week 5

Thursday

Other activity/ rest day

Friday

technique

Saturday

Distance

Sunday

Rest day

Total  miles/ minutes

1

15 minutes


15 minutes


15 minutes

15 minutes

 

60

2

15 minutes

 

15 minutes

 

15 minutes

15 minutes

 

60

3

15 minutes

 

15 minutes

 

15 minutes

15 minutes

 

60

4

20 minutes


20 minutes


20 minutes

2 miles


60 +2 miles

5

20 minutes


20 minutes intervals

 

20 minutes

3 miles


60 +3 miles

6

30 minutes

 

25 minutes intervals

 

20 minutes

3 miles

 

75+ 3 miles

7

30 minutes

speed

 

25 minutes intervals


30 minutes

4 miles


85 +4 miles

8

30 minutes

speed


30 minutes intervals

 

45 minutes

4 miles

Recovery walk 1.5 miles/30 minutes

135+4 miles

9

40 minute

speed


30 minutes intervals

 

45

minutes

5 miles

1.5 miles/30 minutes

145+ 5 miles

10

40 minutes

speed

 

20 minutes intervals

 

30 minutes

4 miles

1.5 miles/30 minutes

120 +4 miles

11

30 minutes

speed

 

20 minutes intervals

 

20 minutes

3 miles

1.5 miles/30 minutes

100 +3 miles

12

20 minutes

speed

 

15 minutes intervals

 

Recovery walk 1.5 miles/ 30 minutes

Midnight Mermaid walk 6 miles

Rest day


65 +6 miles

12 Week plan for 13 mile walk  ( ideally you are already walking  12 miles in total each week)

Week

Monday

Speed

Tuesday

Rest day

Wednesday

intervals

Thursday

Other activity

Friday

technique

Saturday

Distance

Sunday

Recovery walk

Total  miles

1

2 miles

 

2 miles

2-3

1 minute

40 minutes

3 miles

3 miles

2.5 miles

12.5

2

2 miles

 

2 miles

2-3

1 minute

40

3 miles

4 miles

2.5 miles

13.5

3

3 miles

 

2 miles

3-4

1 minute

40

3 miles

7 miles

2.5 miles

17.5

4

3 miles

 

3 miles

3-4

1 minute

40

3 miles

5 miles

2.5 miles

16.5

5

3 miles

 

3 miles

3-4

1 minute

50

3 miles

9 miles

2.5 miles

20.5

6

4 miles

 

3 miles

3-4

2 minute

50

3 miles

5 miles

2.5 miles

17.5

7

3 miles

 

3 miles

3-4

2 minute

50

3 miles

10 miles

2.5 miles

21.5

8

4 miles

 

4 miles

3-4

2 minute

60

3 miles

6 miles

2.5 miles

19.5

9

3 miles

 

4 miles

4-5

2 minute

60

3 miles

11 miles

2.5 miles

23.5

10

3 miles

 

2 miles

3-4

2 minute

40

3 miles

8 miles

2.5 miles

18.5

11

2 miles

 

2 miles

3-4

1 minute

40

3 miles

6 miles

2.5 miles

15.5

12

2 miles

 

2 miles

2-3

1 minute

40

Recovery walk 2.5 miles

Midnight Mermaid walk 13 miles

Rest day

19.5

12 week plan for 26 mile walk (ideally you are already walking 20 miles in total each week) 

 

Week

Monday

Speed

Tuesday

Rest day

Wednesday

Intervals

Thursday

Other activity

Friday

Technique

Saturday

Distance

Sunday

Recovery walk

total  miles

1

4 miles


3 miles

3-4

1 minute

40 minutes

3 miles

6 miles

2.5 miles

18.5

2

4 miles


3 miles

3-4

1 minute

40

3 miles

8 miles

2.5 miles

20.5

3

5 miles

 

3 miles

4-5

1 minute

40

3 miles

10 miles

2.5 miles


23.5

4

5 miles


4 miles

4-5

1 minute

40

3 miles

12 miles

2.5 miles

26.5

5

5 miles

 

4 miles

4-5

1 minute

50

3 miles

16 miles

2.5 miles

30.5

6

6 miles

 

4 miles

4-5 

2 minute

50

3 miles

10 miles

2.5 miles

25.5

7

5 miles

 

4 miles

4-5 

2 minute

50

3 miles

18 miles

2.5 miles

32.5

8

6 miles

 

4 miles

4-5 

2 minute

60

3 miles

12 miles

2.5 miles

27.5

9

5 miles

 

4 miles

4-5 

2 minute

60

3 miles

20 miles

2.5 miles

34.5

10

4 miles


3 miles

4-5

1 minute

40

3 miles

12 miles

2.5 miles

24.5

11

3 miles

 

3 miles

4-5

1 minute

40

3 miles

10 miles

2.5 miles

21.5

12

2 miles

 

2 miles

3-4

1 minute

40

Recovery walk 2.5 miles

Midnight Mermaid walk 26.2 miles

Rest day

35.2