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

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.

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