weeks walking 16-9 t r a ining p l a n stars support … · p o w er w al ki n g weeks 16-9...
Post on 17-Apr-2018
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WALKINGSTARS
SHINE BRIGHT FOR CANCER RESEARCH &SUPPORT SERVICES
40 MIN
40 MIN
40 MIN
30 MIN
30 MIN
40 MIN
40 MIN
50 MIN
50 MIN
50 MIN
40 MIN
40 MIN
60 MIN
60 MIN
60 MIN
15 MIN
15 MIN
15 MIN
15 MIN
15 MIN
80 MIN
80 MIN
TARGET DISTANCE:
8KM
TARGET DISTANCE:
10KM
TARGET DISTANCE:
11KM
161514131211
SUNDAYRPE*: 3-4
40 MIN 40 MIN 40 MIN 15 MIN 75 MIN
MONDAY TUESDAYRPE*: 5
WEDNESDAY THURSDAYRPE*: 6
RECOVERY FRIDAY
ENDURANCESATURDAY
30 MIN
30 MIN
50 MIN
60 MIN
60 MIN
75 MIN
15 MIN
15 MIN
TARGET DISTANCE:
13KM
TARGET DISTANCE:
14KM
109
with a 10 minute stroll to warm up & cool down.
Sunday: Recovery walk! Aim for a moderate pace.
Mondays & Wednesdays: Choose a low impact activity such as swimming, cycling, pilates or yoga…. Or choose this to be your rest day!
Tuesday: A little tougher than Sundays walk, aim for a pace that makes talking slightly challenging.
Thursday: This should be a hard walk, add short bursts of speed, walk your fastest for a short distance. Do this several times during your work out. Interval work outs will be the one thing that really make a
Friday: Recovery walk!
Saturday: This is your endurance walk, and distance, not speed will be the key to your half marathon preparation. Walk your endurance walk at a moderate pace.
YOUR WEEK
Training PlanPower WalkingWEEKS
16-9
Participants are advised to seek medical advice prior to training for the Walking Stars event
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