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Prerequisites for this Training Plan
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1. Must have been performing a walking routine for a minimum of 3 to 6 months.
2. Consistently walk at least 15 miles per week.
3. Able to easily walk 3 to 4 miles several times a week.
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Monday
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Rest Day - No Workout.
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Tuesday
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Speed intervals - First warm up, then do speed intervals, then cool down. The first four weeks do fartlek intervals. Week 5 - 9 do intervals of one minute very fast followed by 2 minutes of slower paced recovery walking. Weeks 10 - 12 do intervals of two minutes very fast with 2 minutes slower paced recovery walking. Then go back to one minute fast, two minutes recovery for the final weeks.
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Wednesday
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Warm up, walk at a comfortable, but challenging trainining pace for the designated mileage focusing on walking with good technique, cool down.
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Thursday
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Tempo walk - Warm up, then walk at a fast pace, but not so fast that you can not complete the designated mileage, cool down.
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Friday
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Flex day - Either perform 30 to 45 minutes of crosstraining or Rest Day.
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Saturday
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Distance day - Walk the designated mileage at a comfortable pace. Beginning with week 6, alternate weeks are shorter walks done at a slightly faster pace. * = Try to do weeks 10 and 12 at your race pace.
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Sunday
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Recovery - Walk at a comfortable pace or participate in easy crosstraining for 30-45 minutes.
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Be sure to include the warmup, stretching, and cool down portions
of the walking routine each day that you exercise.
It is also recommended that you couple a strength training routine
with this walking routine. A few strength training exercises two or
three days a week will be a good start. The strength training
routine can be performed on Tuesday and either Friday or
Sunday.
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Week
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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1
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train or Rest Day
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6 miles
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Recovery Walk or Cross Train
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2
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train or Rest Day
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4 miles
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Recovery Walk or Cross Train
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3
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train or Rest Day
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8 miles
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Recovery Walk or Cross Train
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4
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train or Rest Day
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6 miles
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Recovery Walk or Cross Train
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5
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Rest Day
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3 miles
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3 miles
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5 miles
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Cross Train or Rest Day
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8 miles
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Recovery Walk or Cross Train
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6
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Rest Day
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3 miles
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3 miles
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5 miles
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Cross Train or Rest Day
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6 miles
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Recovery Walk or Cross Train
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7
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Rest Day
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3 miles
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3 miles
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5 miles
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Cross Train or Rest Day
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10 miles
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Recovery Walk or Cross Train
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8
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Rest Day
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4 miles
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3 miles
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5 miles
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Cross Train or Rest Day
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6 miles
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Recovery Walk or Cross Train
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9
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Rest Day
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4 miles
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3 miles
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5 miles
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Cross Train or Rest Day
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12 miles
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Recovery Walk or Cross Train
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10
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Rest Day
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4 miles
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3 miles
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6 miles
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Cross Train or Rest Day
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8 miles*
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Recovery Walk or Cross Train
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11
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Rest Day
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4 miles
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3 miles
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6 miles
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Cross Train or Rest Day
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14 miles
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Recovery Walk or Cross Train
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12
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Rest Day
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4 miles
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3 miles
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6 miles
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Cross Train or Rest Day
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8 miles*
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Recovery Walk or Cross Train
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13
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Rest Day
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3 miles
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3 miles
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4 miles
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Cross Train or Rest Day
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6 miles
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Recovery Walk or Cross Train
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14
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Rest Day
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2 miles
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2 miles
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Rest Day
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20 minutes
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Perform Half Marathon
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Rest Day
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