Marathon walk's Complete Performance Training Plan

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Chester Holt
5 years ago
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1 Marathon walk's Complete Performance Training Plan Distance Avg s: How did you feel, where did you go, what was the 1 10/11/15 17 weeks Build Goal - Phase 1 - Prepare to start training Strength and mobility - Based on your muscle balance and movement analysis. Prepare your body so it is 1 Mon Gym 1 ready to start training in phase Tue Walk 2 Group Session would be a good option to have some fun, keep you honest Wed Gym 1 Strength and mobility Thur Rest Rest Friday Gym 1 Strength and mobility 40 2 ## Sat Walk 3 Steady weekend walk 60 2 Sun Rest REST 0 0 Total Week 1 04:00 00: /11/15 16 weeks Build Goal - Phase 1 - Prepare to start training Strength and mobility - Contact Complete Performance if you want to 2 Mon Gym 1 know more about this Wed Gym 1 Strength and mobility Thur Walk 3 Walking Technique Session. There is more to walking than strapping your shoes on. What is your posture like? Keep your head up and stand tall. Drive from your butt muscles especially going uphill Friday Gym 1 Strength and mobility 40 2 ## Sat Walk 3 Steady weekend walk 60 2 Total Week 2 05:00 00:00 0

2 (min) (min) Distance (Km) RPI Avg Heart Rate 3 24/11/15 15 weeks Build Goal - Phase 2 - General Preparation - Nov & Dec 3 Mon Walk 3 Steady walk 40 2 ## Sat Walk 1 Steady weekend walk Total Week 3 05:10 00: /12/15 14 weeks Build Goal - Phase 2 - General Preparation - Nov & Dec 4 Mon Walk 3 Steady walk 40 2 ## Sat Walk 1 Steady weekend walk Total Week 4 05:20 00: /12/15 13 weeks Easy Goal - Phase 2 - General Preparation - Nov & Dec 5 Mon Gym 1 Strength and mobility 40 2 ## Wed Rest REST 0 0 ## Sat Walk 3 Steady weekend walk 60 2 Total Week 5 03:50 00: /12/15 12 weeks Build Goal - Phase 3 - Specific Preparation - Dec & Jan 6 Mon Walk 3 Hill walk 40 3 ## Sat Walk 1 Steady weekend walk s: How did you feel, where did you go, what was the

3 Distance (min) (min) (Km) Total Week 6 05:30 00:00 0 RPI Avg Heart Rate 7 22/12/15 11 weeks Build Goal - Phase 3 - Specific Preparation - Dec & Jan 7 Mon Walk 3 Hill walk 40 3 Sat Walk 1 Steady weekend walk Total Week 7 05:50 00: /12/15 10 weeks Easy Goal - Phase 3 - Specific Preparation - Dec & Jan 8 Mon Walk 3 Hill walk 20 2 ## Wed Rest REST 0 0 ## Sat Walk 1 Steady weekend walk 60 2 Total Week 8 03:30 00: /01/16 9 weeks Build Goal - Phase 3 - Specific Preparation - Dec & Jan 9 Mon Walk 3 Hill walk Wed Gym 1 Strength and mobility Fri Gym 2 Strength and mobility Sat Walk 1 Steady weekend walk Sun Rest REST 0 0 Total Week 9 06:00 00:00 0 s: How did you feel, where did you go, what was the

4 Distance Avg s: How did you feel, where did you go, what was the 10 12/01/16 8 weeks Build Goal - Phase 3 - Specific Preparation - Dec & Jan 10 Mon Walk 3 Hill walk Wed Gym 1 Strength and mobility Fri Gym 2 Strength and mobility Sat Walk 1 Steady weekend walk Sun Rest REST 0 0 Total Week 10 06:10 00: /01/16 7 weeks Easy Goal - Phase 3 - Specific Preparation - Dec & Jan 11 Mon Gym 1 Strength and mobility Wed Rest REST Fri Gym 2 Strength and mobility Sat Walk 3 Steady weekend walk Sun Rest REST 0 0 Total Week 11 03:50 00: /01/16 6 weeks Build Goal - Phase 3 - Specific Preparation - Dec & Jan 12 Mon Walk 3 Hill walk Wed Gym 1 Strength and mobility Fri Gym 2 Strength and mobility Sat Walk 3 Steady weekend walk Sun Rest REST 0 0 Total Week 12 06:30 00:00 0

5 Distance Avg s: How did you feel, where did you go, what was the 13 02/02/16 5 weeks Easy Goal - Phase 4 - Specific Preparation & Race - Feb 13 Mon Gym 1 Strength and mobility Wed Gym 1 Strength and mobility Fri Gym 2 Strength and mobility Sat Walk 3 Steady weekend walk Sun Rest REST 0 0 Total Week 13 04:30 00: /02/16 4 weeks Build Goal - Phase 4 - Specific Preparation & Race - Feb 14 Mon Walk 3 Hill walk Wed Rest REST Fri Gym 2 Strength and mobility Sat Walk 1 Steady weekend walk Sun Rest REST 0 0 Total Week 14 06:20 00: /02/16 3 weeks Build Goal - Phase 4 - Specific Preparation & Race - Feb 15 Mon Walk 3 Hill walk Wed Gym 1 Strength and mobility Fri Gym 2 Strength and mobility Sat Walk 1 Steady weekend walk Sun Rest REST 0 0 Total Week 15 05:30 00:00 0

6 Distance Avg s: How did you feel, where did you go, what was the 16 23/02/16 2 weeks Taper Goal - Phase 4 - Specific Preparation & Race - Feb 16 Mon Walk 3 Hill walk Wed Gym 1 Strength and mobility Fri Gym 2 Strength and mobility Sat Walk 3 Steady weekend walk Sun Rest REST 0 0 Total Week 16 04:30 00: /03/16 1 weeks Taper Goal - Phase 4 - Specific Preparation & Race 17 Mon Gym 1 Strength and mobility Tue Walk 2 Walking group session Wed Gym 1 your posture Thu Walk 0 REST 17 Fri Gym 0 REST 17 Sat Walk 1 Raceday! Sun Rest REST 0 0 Total Week 17 01:40 00:00 0

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