4 Week Walking Training Program

5K Carpe Diem  Dash

4 Week Walking Training Program

Intended for people who can walk at least 1.5 miles to start

SAVE THE DATE

2nd Annual Carpe Diem Dash 

Bay Path College

Longmeadow, MA

Sunday September 30th, 2012 at 9:00 a.m. 
Click here for registration and more information
*Students should pick up a registration form from the Health and Wellness bulletin board near the SID desk.  First 50 to sign up will be free! 

GETTING STARTED

1. Believe in yourself. You are capable of completing the training plan and the 5K dash. The first step is the hardest, make that step.

2. Visit your family Doctor. Get a green light and lace up those running shoes.

3. Buy a proper pair of training shoes. If you can afford to, get a new pair of training shoes. 

4. Start Easy.  

PROGRAM DETAILS

· The program allows for a lot of flexibility.  The basics of the program are to walk 3 days per week, cross train 2-3 times per week and rest at least 1 day per week. 

· You can adjust your training to meet your own schedule, just ensure you have a rest or cross training day between each walking day.

· Your walking pace should be faster than a leisurely stroll  but you should still be able to maintain a conversation

· Cross/Rest is a day where you can choose to Cross Train or Rest

· On the Cross/Rest Days, listen to your body.  If you need a rest day, take it!  But try and do something to get you moving as often as you feel you can. 

· Cross Training is any cardio exercise besides walking such as biking, swimming, elliptical, dancing, aerobics or any other sports or activities that get your heart rate up.  

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	Walk 1.5 miles	15 min Cross/Rest	Walk 1.5 miles	15 min Cross/Rest	15 min Cross/Rest	Walk 1.5 miles	Rest
2	Walk 2.0 miles	20 min Cross/ Rest	Walk 2.0 miles	20 min Cross/ Rest	20 min Cross/ Rest	Walk 2.0 miles	Rest
3	Walk 2.5 miles	25 min Cross/ Rest	Walk 2.5 miles	25 min Cross/ Rest	25 min Cross/ Rest	Walk 2.5 miles	Rest
4	Walk 3.0 miles	30 min Cross/ Rest	Walk 3.0 miles	20 min Cross/ Rest	Walk 2.0 miles	Rest	RACE DAY