Half Marathon Walk Level - wwwekalmarathonorg

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Half Marathon Walk Level - wwwekalmarathonorg Powered By Docstoc
					                                                                             HALF Marathon - WALK/Slow Jog
WEEK   DATE             MONDAY                        TUESDAY               WEDNESDAY                     THURSDAY              FRIDAY   SATURDAY                               SUNDAY Total Miles
WK1    Apr13-Apr19      Rest                          Rest                  Rest                          Rest                  Rest     Walk: 1.5 Miles (25-30 Mins)           Rest           1.5
WK2    Apr20-Apr26      Walk: 1.5 Miles (25 Mins)     Cross Train 30 Mins   Walk: 1.5 Miles (25 Mins)     Cross Train 30 Mins   Rest     Walk: 2 Miles (30-35 Mins)             Rest             5
WK3    Apr27-May3       Walk: 1.5 Miles (25 Mins)     Cross Train 30 Mins   Walk: 1.5 Miles (25 Mins)     Cross Train 30 Mins   Rest     Walk 2.5 Miles (35-40 Mins)            Rest           5.5
WK4    May4-May10       Walk: 2 Miles (30 Mins)       Cross Train 30 Mins   Walk: 2 Miles (30 Mins)       Cross Train 30 Mins   Rest     Walk: 3 Miles (45-50 Mins)             Rest             7
WK5    May11-May17      Walk 2.5 Miles (35-40 Mins)   Cross Train 30 Mins   Walk 2.5 Miles (35-40 Mins)   Cross Train 30 Mins   Rest     Walk: 3.5 Miles (50-55 Mins)           Rest           8.5
WK6    May18-May24      Walk 2.5 Miles (35-40 Mins)   Cross Train 30 Mins   Walk 2.5 Miles (35-40 Mins)   Cross Train 30 Mins   Rest     Walk: 4 Miles (60-65 Mins)             Rest             9
WK7    May25-May31      Walk 2.5 Miles (35-40 Mins)   Cross Train 30 Mins   Walk 2.5 Miles (35-40 Mins)   Cross Train 30 Mins   Rest     Walk: 4.5 Miles (1:05-1:10 Hrs)        Rest           9.5
WK8    Jun1-Jun7        Walk 2.5 Miles (35-40 Mins)   Cross Train 30 Mins   Walk 2.5 Miles (35-40 Mins)   Cross Train 30 Mins   Rest     Walk: 5 Miles (1:15-1:20 Hrs)          Rest            10
WK9    Jun8-Jun14       Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Rest     Walk: 5.5 Miles (1:20-1:25 hrs))       Rest          11.5
WK10   Jun15-Jun21      Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Rest     Walk: 6 Miles (1:30-1:35 Hrs)          Rest            12
WK11   Jun22-Jun28      Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Rest     Walk: 6.5 Miles (1:35:1:40 Hrs)        Rest          12.5
WK12   Jun29-Jul5       Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Rest     Walk: 7 Miles (1:45-1:50 Hrs)          Rest            13
WK13   Jul6-Jul12       Walk: 3 Miles (45-50 Mins)    Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Walk: 7.5 Miles (1:55-2 Hrs)           Rest          14.5
WK14   Jul13-Jul19      Walk: 3 Miles (45-50 Mins)    Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Walk: 8 Miles (2:05-2:10 Hrs)          Rest            15
WK15   Jul20-Jul26      Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Walk: 8 Miles(2:05-2:10 Hrs)           Rest            16
WK16   Jul27-Aug2       Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Walk: 8.5 Miles (2:10-2:15 Hrs)        Rest          16.5
WK17   Aug3-Aug9        Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Walk: 9 Miles(2:15-2:20 Hrs)           Rest            17
WK18   Aug10-Aug16      Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Walk: 9 Miles (2:15-2:20 Hrs)          Rest            17
WK19   Aug17-Aug23      Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Walk: 9.5 Miles (2:25-2:30 Hrs)        Rest          17.5
WK20   Aug24-Aug30      Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Long Walk: 10 Miles (2:30-2:40)        Rest            18
WK21   Aug31-Sep6       Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Long Walk: 10.5 Miles (2:40:245 Hrs)   Rest          18.5
WK22   Sep7-Sep13       Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Long Walk: 11 Miles (2:50-2:55 Hrs)    Rest            19
WK23   Sep14-Sep20      Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Long Walk: 11.5 Miles (2:55-3 Hrs)     Rest          19.5
WK24   Sep21-Sep27      Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Long Walk: 12 Miles (3-3:15 Hrs)       Rest            20
WK25   Sep28-Oct4       Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Long Walk: 12 Miles (3-3:15 Hrs)       Rest            20
WK26   Oct5-Oct11       Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Walk: 4 Miles (60 Mins)       Cross Train 45 Mins   Rest     Long Walk: 10 Miles (2:30-2:40)        Rest            18
WK27   Oct12-Oct18      Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Rest     Walk: 6 Miles (1:30-1:35 Hrs)          Rest            12
WK28   Oct19Oct-25      Walk: 2 Miles (30 Mins)       Cross Train 30 Mins   Walk: 3 Miles (45-50 Mins)    Cross Train 30 Mins   Rest     Rest                                                 18.1
                                                                                                                                                                                Walk SVM:13.1 Miles (3:30-3:45 Hrs)

       Cross Training   Eliptical
                        Stationary Bike
                        Spinning
                        Kick Boxing/Aerobics
                        Swimming
                        Light Weights
                        Yoga
       Recommended      10-20 Minutes of upper body workout with light Weights (10-15lbs)

       Assumption       Average Speed 15mins/Mile

				
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posted:4/17/2010
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