The base mileage of at least 15 miles per week, and the ability to easily walk 3 to 4 miles several times a week.
Monday - Tempo - Walk warm up, walk at a fast pace, but not so fast that you can not complete the designated time, 5 minute cool down.
Tuesday - Rest day - no workout
Wednesday - Intervals - 5 minute walking warm up
- weeks 1-10 fast / slow time. (point to point)
- weeks 5-12 one minute fast intervals with one minute slower paced intervals,
Thursday - Rest day - no workout
Friday - Warm up, walk at a comfortable/normal pace focusing on technique, cool down.
Saturday - Distance day - Walk for the designated mileage at a comfortable pace.
Sunday - Recovery - Walk at a comfortable pace or participate in easy cross-training for 30 to 45 minutes.
Sunday - Recovery - Walk at a comfortable pace or participate in easy cross-training for 30 to 45 minutes.
Notes: Warmup and cool down time is included in the prescribed time each day. Stretching will require additional time.
Also we recommend that all walkers include cross training. A few exercises one to two days a week. Additional training contact Rachel Pack for a training plan.
Week
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
1
|
3 miles
|
Rest Day
|
4 miles
|
Rest Day
|
4 miles
|
Rest Day
|
EZ or CT
|
2
|
3 miles
|
Rest Day
|
5 miles
|
Rest Day
|
4 miles
|
6 miles
|
EZ or CT
|
3
|
4 miles
|
Rest Day
|
5 miles
|
Rest Day
|
3 miles
|
8 miles
|
EZ or CT
|
4
|
3 miles
|
Rest Day
|
4 miles
|
Rest Day
|
4 miles
|
10 miles
|
EZ or CT
|
5
|
4 miles
|
Rest Day
|
5 miles
|
Rest Day
|
5 miles
|
10 miles
|
EZ or CT
|
6
|
5 miles
|
Rest Day
|
5 miles
|
Rest Day
|
5 miles
|
8 miles
|
EZ or CT
|
7
|
5 miles
|
Rest Day
|
5 miles
|
Rest Day
|
5 miles
|
10 miles
|
EZ or CT
|
8
|
5 miles
|
Rest Day
|
5 miles
|
Rest Day
|
4 miles
|
10 miles
|
EZ or CT
|
9
|
5 miles
|
Rest Day
|
5 miles
|
Rest Day
|
4 miles
|
16 miles
|
EZ or CT
|
10
|
4 miles
|
Rest Day
|
6 miles
|
Rest Day
|
4 miles
|
12 miles
|
EZ or CT
|
11
|
4 miles
|
Rest Day
|
6 miles
|
Rest Day
|
3 miles
|
15 miles
|
EZ or CT
|
12
|
3 miles
|
Rest Day
|
4 miles
|
Rest Day
|
3 miles
|
12 miles *
|
EZ or CT
|
13
|
3 miles
|
Rest Day
|
6 miles
|
Rest Day
|
4 miles
|
15 miles
|
Rest Day
|
14
|
4 miles
|
Rest Day
|
3 miles
|
Rest Day
|
4 miles
|
12 miles *
|
EZ or CT
|
15
|
3 miles
|
Rest Day
|
3 miles
|
Rest Day
|
3 miles
|
10 miles
|
EZ or CT
|
16
|
2 miles
|
Rest Day
|
2 miles
|
Rest Day
|
Rest Day
|
EZ 20 min
|
Rest day
|
17
|
Rest Day
|
BW - 100
|
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