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Wednesday, November 4, 2015

BAJA WALK 100 TRAINING SCHEDULE

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,
  • week 15 Warm up, walk at a comfortable/normal pace focusing on technique, cool down.
Thursday - Rest day - no workout
FridayWarm 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.


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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