16 WEEK TRAINING PLAN WALKING
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- Percival Wilkinson
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1 16 WEEK TRAINING PLAN WALKING
2 MARCH WEEK 1 COMMENCING 6TH MARCH 2017 WEEK 1 WC 6th March Let s get walking! Take this week nice and easy as it s designed to get you moving and enjoying being out in the fresh air. WEEK 2 WC 13th March After enjoying your first week of walking you need to make sure you are wearing the right shoes. Specialists Profeet' can do this for you. By the end of week 2, you will be used to walking and already feeling fitter. WEEK 3 WC 20th March miles 90 mins It s time to start increasing the miles. Take your time building up, you have a nice couple of rest days before your 4.5 mile walk on Sunday. WEEK 4 WC 27th March 2. Long Phew! Well done on your progress so far and now its time to start the main body of the plan. 10/10 for reaching this point. You are going double figure distances on Sundaymake sure you celebrate that!
3 APRIL WEEK 5 COMMENCING 3RD APRIL 2017 WEEK 5 WC 3rd April Take the first intense week easy as it s just an introduction to running on three successive days. Remember the easy runs are at 7/10 efforts and its all about building the milage and time on your feet. WEEK 6 WC 10th April It s time to up the mileage again, you have a 6 miler on Sunday and now you are exercising regularly, you should enjoy it! Hopefully your new regime will have reduced your waistline. WEEK 7 WC 17th April 2. These walks will introduce you to being on your feet for. We are slowly upping the mileage and you should be feeling confident going into next week. WEEK 8 WC 24th April miles Your BIG weekend with back to back longer walks. You might take this as an opportunity of a weekend away or try out the Ridgeway Trail.
4 MAY WEEK 9 COMMENCING 1ST MAY 2017 WEEK 9 WC 1st May Well done on your progress so far and it s once again time for an easier week! Start thinking more about your diet more now that you are exercising more. Replenishment is vital. WEEK 10 WC 8th May 9 miles Now you have had a slightly less demanding week, it s time to step up the distance one again.you have a big day Sunday so don t push yourself too early. WEEK 11 WC 15th May 2. 9 miles Enjoy the rest days and if you feel good add another bike or swim to your week. Make sure you get some extra sleep in preparation for the weeks ahead. WEEK 12 WC 22nd May miles 20 miles This week will be your biggest week yet. See how much easier you can cover the distance compared to the first few weeks. WEEK 13 WC 29th May Well done on your progress, you re nearly there. With 3 weeks to go to the event, you can have a break and time out from walking the LONG miles.
5 JUNE WEEK 14 COMMENCING 5TH JUNE 2017 WEEK miles This week is the last of the 15 miles before it s time to taper down to the big weekend. Time to make sure your footwear is in good shape as well as your walking gear. WEEK miles The last 12 miles of walking will now feel easy. Be proud of the efforts you ve put into your training and how fit you will feel now. Use this weekend as a dress rehearsal. WEEK 16 EVENT WEEKEND It s Race week, all you need to worry about now is putting one foot in front of the other. If you ve followed the training plan, you ll be more than ready for the event.
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