For All You Walkers…

If you are interested in participating in The Pat Tillman Run in April check out this workout. While some of us will be running the 4.2 miles, some of us will be walking that same distance.

Walking still requires some training prior to your race, especially if you are not used to keeping up a certain pace for that length of time.

Below is a simple routine that will get you started, courtesy of www.shape.com

Week 1
Day 1: 15 min. easy walk
Day 2: 15 min. moderately easy walk
Day 3: 20 min. easy walk
Day 4: OFF
Day 5: OFF

Week 2
Day 1: 20 min. easy walk
Day 2: 15 min. moderately easy walk
Day 3: 20 min. easy walk
Day 4: 20 min. moderately easy walk
Day 5: OFF

Week 3
Day 1: 25 min. easy walk
Day 2: OFF
Day 3: 20 min. easy walk
Day 4: Moderately easy walk 4 min., speed walk 1 min.; repeat for 15 min. total
Day 5: OFF

Week 4
Day 1: 30 min. easy walk
Day 2: 25 min. moderately easy walk
Day 3: 25 min. easy walk
Day 4: Moderately easy walk 4 min., speed walk 1 min.; repeat for 20 min. total
Day 5: 25 min. moderately easy walk

Week 5
Day 1: 30 min. easy walk
Day 2: Moderately easy walk 3 min., speed walk 2 min.; repeat for 25 min. total
Day 3: 30 min. easy walk
Day 4: Moderately easy walk 3 min., speed walk 2 min.; repeat for 20 min. total
Day 5: 30 min. moderately easy walk

Week 6
Day 1: 35 min. easy walk
Day 2: Moderately easy walk 3 min., speed walk 2 min.; repeat for 25 min. total
Day 3: 30 min. easy walk
Day 4: Moderately easy walk 2 min., speed walk 3 min.; repeat for 25 min. total
Day 5: 30 min. moderately easy walk

For more training tips, visit www.thebodyfirmaz.com

To sign up for Pat’s Run, visit www.pattillmanfoundation.org

Happy trails.

Author: admin

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