8 Week Walking Training Program

SAVE THE DATE

3rd Annual Carpe Diem Dash 

Bay Path College

Longmeadow, MA

Sunday, September 29th, 2013 at 9:00 a.m. 
Click here for registration and more information
 

8 Week Walking Training Program

Intended for people who can walk at least 1.0 mile to start

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 1.0 mile	Cross/Rest 15 min	Walk 1.0 mile	REST	Walk 1.0 mile	Cross/Rest 15 min	REST
2	Walk 1.0 mile	Cross/Rest 20 min	Walk 1.0 mile	REST	Walk 1.0 mile	Cross/Rest 20 min	REST
3	Walk 1.5 mile	Cross/Rest 20 min	Walk 1.5 mile	REST	Walk 1.5 mile	Cross/Rest 20 min	REST
4	Walk 1.5 mile	Cross/Rest 30 min	Walk 1.5 mile	REST	Walk 1.5 mile	Cross/Rest 30 min	REST
5	Walk 2.0 mile	Cross/Rest 30 min	Walk 2.0 mile	REST	Walk 2.0 mile	Cross/Rest 30 min	REST
6	Walk 2.0 mile	Cross/Rest 40 min	Walk 2.0 mile	REST	Walk 2.0 mile	Cross/Rest 40 min	REST
7	Walk 2.5 mile	Cross/Rest 40 min	Walk 2.5 mile	REST	Walk 2.5 mile	Cross/Rest 40 min	REST
8	Walk 3.0 mile	Cross/Rest 40 min	Walk 3.0 mile	REST	Cross/Rest 40 min	REST	RACE DAY

8 Week Running/Walking Training Program

SAVE THE DATE

3rd Annual Carpe Diem Dash 

Bay Path College

Longmeadow, MA

Sunday, September 29th, 2013 at 9:00 a.m. 

Click here for registration and more information

8 Week Running/Walking Training Program

Intended for people who can walk for at least 30 minutes and want to begin running

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 are to integrate intervals with easy longer runs and cross training into one program. 

· You can adjust your training to meet your own schedule.  Interval days will be your most challenging so be sure to not do interval workouts on back to back days.

Training Days explained:

3 MILE BASELINE: Run 3.1 miles (5K) timed to get your starting pace

Total time in min / 3.1 miles = minutes per mile

INTERVAL: On interval days you will be combining jogging at your average pace and jogging at a faster pace (but not sprinting).  Use the intervals indicated in the last column which specifies how much time you should jog at pace and at a faster pace.  Each interval is 5 minutes and you should repeat it until you complete the 3.1 miles.  Doing this on a treadmill is easy by setting your pace.  If you are running outdoors start to keep track of markers to monitor your pace.

CROSS: 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. 

EASY: This is a long slow jog where you shouldn’t be considered about pace.  Take this time to enjoy your run or have a good conversation with a workout partner.

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Intervals
1	30 min Walk	Rest	30 min Walk	Rest	30 min Walk	Rest	Rest
2	25 min Interval	Rest	25 min Interval	Rest	25 min Interval	Rest	Rest	4:00 walk 1:00 jog 5 times
3	25 min Interval	Rest	25 min Interval	Rest	25 min Interval	Rest	Rest	3:00 walk 2:00 jog 5 times
4	30 min Interval	Rest	30 min Interval	Rest	30 min Interval	Rest	Rest	3:00 walk 2:00 jog 5 times
5	30 min Interval	Rest	30 min Interval	Rest	30 min Interval	Rest	Rest	2:00 walk 3:00 jog 6 times
6	35 min Interval	Rest	35 min Interval	Rest	35 min Interval	Rest	Rest	2:00 walk 3:00 jog 7 times
7	35 min Interval	Rest	35 min Interval	Rest	35 min Interval	Rest	Rest	1:00 walk 4:00 jog 7 times
8	40 min Interval	Rest	40 min Interval	Rest	40 min Interval	Rest	RACE DAY	1:00 walk 4:00 jog 8 times