WALK Half Marathon Training Program by Coach Jenny Hadfield

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WALK Half Marathon Training Program by Coach Jenny Hadfield Powered By Docstoc
					 2 fo 1 egaP
                                                        klaW opmeT                                                                            81 - 21 hcraM
  tseR           selim 6          setunim 04-03          setunim 04              tseR              setunim 54           setunim 04              9 KEEW
                                                        klaW opmeT                                                                             11- 5 hcraM
  tseR           selim 9          setunim 04-03          setunim 04              tseR              setunim 54           setunim 04              8 KEEW
                                                        klaW opmeT                                                                        4 hcraM - 62 yraurbeF
  tseR           selim 8          setunim 04-03          setunim 04              tseR              setunim 04           setunim 04              7 KEEW
                                                                                                                                            52 - 91 yraurbeF
  tseR           selim 7          setunim 04-03          setunim 04              tseR              setunim 04           setunim 04              6 KEEW
                                                                                                                                            81 - 21 yraurbeF
  tseR           selim 4          setunim 04-03          setunim 53              tseR              setunim 04           setunim 04              5 KEEW
                                                                                                                                             11 - 5 yraurbeF
  tseR           selim 6          setunim 04-03          setunim 53              tseR              setunim 53           setunim 53              4 KEEW
                                                                                                                                           4 beF - 92 yraunaJ
  tseR           selim 5          setunim 04-03          setunim 53              tseR              setunim 53           setunim 53              3 KEEW
                                                                                                                                             82 - 22 yraunaJ
  tseR           selim 4          setunim 04-03          setunim 03              tseR              setunim 03           setunim 03              2 KEEW
                                                                                                                                             12 - 51 yraunaJ
  tseR           selim 3          setunim 04-03          setunim 03              tseR              setunim 03           setunim 03             1 KEEW
                 %57-56               %57-56              %57-07                                     %57-56               %57-56             ETAR TRAEH
                   7-6                  7-6                 +7                                         7-6                  7-6             METSYS ETAR-I
           ecaP lanoitasrevnoC       etaredoM            etaredoM                                     ysaE                 ysaE              YTISNETNI
yaD tseR ecnarudnE-klaW          gniniarT-ssorC            klaW                 tseR             mroF* - klaW              klaW                 EDOM
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                             dleifdaH ynneJ hcaoC yb
                      margorP gniniarT nohtaraM flaH "KLAW"
                                          7002 cissalC ecnatsiD submuloC knaB ellaSaL ehT
 2 fo 2 egaP
                                        moc.slatroMrofgninohtaraM.www slatroM rof gninohtaraM rohtua-oc ,dleifdaH ynneJ hcaoC yb depoleved seludehcs gniniarT
                                                       moc.cissalCecnatsiDsubmuloC@hcaoCehTksA ta dleifdaH ynneJ hcaoC cissalC ecnatsiD submuloC liamE
                                                                                                                          ?noitseuQ gniniarT a evaH
                                                                                                                 .7-6 fo etaR-I ro mumixam fo %57-56 fo enoz etar traeH
        .ylisae noitasrevnoc a dloh ot ecap a ta eb dluohs uoY .ecap lanoitasrevnoc-elbatrofmoc dna ,wols a ta eb dluohs klaW ecnarudnE ehT =klaW ecnarudnE
                                                                                 ]setunim 02 = semit 4 gnignellahc setunim 2 + ysae setunim3[ setunim 02 fo latot a rof
 ]enoz trofmoc edistuo tsuj ecap gnignellahc ta .nim 2 - ecap elbatrofmoc ta .nim 3 klaw[ semit 4 gniwollof eht taeper ecap ysae na ta .nim 01 klaW :klaW opmeT
                                                                          .7-6 fo level etaRi na ro etar traeh mumixam fo %07-56 ta ecap ysae na ta klaW :klaW ysaE
                                                                                              .tuonrub secuder dna yrevocer deeps spleh tI .yrujni dna gniniartrevo fo ksir
  eht gnicuder dna spuorg elcsum gnisoppo gniniart elihw selcsum gninnur ruoy tser ot uoy swolla gniniart-ssorC .gniniart nohtaram rof sedom gniniart ssorc taerg
era gninnips ,retsamriats ,reniart lacitpille ,gniniart htgnerts ,agoy/setalip ,gnimmiws ,gnilcyC .gniklaw ro gninnur non era taht seitivitca edulcnI =gniniarT-ssorC
                                                                             )7-6 .e.i( margorp gniniart eht no detsil egnar gniniart trams eht ni yats ot metsys siht esU
                              .level tuo lla na gnieb -01 dna tser ta gnieb 1 .01-1 ,leef uoy woh yb ytisnetni fo level ruoy etaR .noitrexe deviecrep fo etaR =etaR-I
                            .etar traeh mumixam detamitse fo %57-56…segatnecrep debircserp eht neewteb egnar a niatniam rotinom traeh a gnisU =etaR traeH
                             .semit 4 taepeR .gniklaw ysae fo etunim eno htiw wolloF .ekirts toof kciuq dna mrof no gnisucof ,dehcaer si ecap dellortnoc tub ,tsaf a
                                             litnu sdnoces 03 rof ecap gniklaw gnisaercni yllaudarg yb sedirts 4 mrofrep ,nwod looc eht retfA = sedirtS - sllirD mroF*
                                                        .seirujni tneverp dna ytilibixelf evorpmi ro niatniam ot mraw era selcsum eht nehw tuokrow yreve retfa hctertS
                                        .tuokrow yreve ot retfa ecap ysae na ta setunim 5 nwod-looC .tuokrow yreve ot roirp ecap ysae na ta setunim 5 pu-mraW
                                                                                                                                                       YEK ELUDEHCS
  tseR             selim 4         hctertS/setunim 04 hctertS/setunim 54 hctertS/setunim 04                   tseR        hctertS/setunim 54 6 - 03 lirpA yrevoceR
  tseR             selim 3         hctertS/setunim 03 hctertS/setunim 03 hctertS/setunim 03                   tseR        hctertS/setunim 03 92 - 32 lirpA yrevoceR
  tseR             selim 2         hctertS/setunim 03 hctertS/setunim 03        tseR                   hctertS/setunim 02        tseR        22 - 61 rpA yrevoceR
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                  ecnatsiD                                                                                                                             41 lirpA - 9 lirpA
  tseR           submuloC                  tseR               setunim 03                tseR               setunim 03             setunim 04               31 KEEW
                                                                                                                                                          8 - 2 lirpA
  tseR             selim 6             setunim 03             setunim 04                tseR               setunim 04             setunim 04               21 KEEW
                                                             klaW opmeT                                                                                1 lirpA - 62 hcraM
  tseR             selim 8            setunim 04-03           setunim 04                tseR               setunim 54             setunim 04               11 KEEW
                                                             klaW opmeT                                                                                  52 - 91 hcraM
  tseR            selim 01            setunim 04-03           setunim 04                tseR               setunim 05             setunim 04               01 KEEW
                                              7002 cissalC ecnatsiD submuloC knaB ellaSaL ehT