Monthly Archives: September 2012

12 week beginner schedule

12 WEEK BEGINNER SCHEDULE

Having a hard time getting started … here is an easy to follow beginner schedule that starts with 15 minute walks and will have you walking 60 minutes in 12 weeks. Warm up and cool down time are included in the scheduled minutes. Be sure to stretch after your walks.

WEEK SUN MON TUE WED THU FRI SAT
1 15 min 15 min 20 min 15 min 20 min 15 min 20 min
2 15 min 20 min 20 min 15 min 20 min 15 min 25 min
3 15 min 25 min 20 min 15 min 25 min 20 min 25 min
4 20 min 30 min 20 min 20 min 25 min 20 min 30 min
5 20 min 30 min 30 min 20 min 30 min 20 min 35 min
6 25 min 30 min 30 min 25 min 30 min 25 min 40 min
7 25 min 30 min 40 min 30 min 30 min 30 min 40 min
8 25 min 30 min 40 min 30 min 40 min 30 min 50 min
9 30 min 40 min 40 min 30 min 40 min 40 min 50 min
10 30 min 40 min 50 min 30 min 50 min 40 min 50 min
11 40 min 40 min 50 min 40 min 50 min 40 min 50 min
12 40 min 40 min 60 min 40 min 60 min 40 min 60 min


Consistency is key in creating a new habit, so be sure that you get something in at least 5 days a week. The starting day for this schedule may be changed to suit your needs. Just try to keep your easy and harder days in the same order. If you are particularly tired one week, don’t increase your time… just stick with the last weeks schedule.

It’s ok to take a day off once a week or choose a day to crosstrain. Choose one of the lighter days (Sunday or Wednesday) for this. A workable schedule for me is Sunday off, and crosstraining on Wednesday. As a beginner you may want to get the walking habit down before you add crosstraining to your routine.

It is natural to feel a little tired or have a few muscle aches when beginning a fitness program. Do not let this keep you from walking. On the other hand if you are in pain it may be prudent to take a day of rest. If the pain continues see a physician.

Notice: If you have any health concerns you should get your physician’s approval prior to beginning a fitness program.

 

 
 
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Intermediate Half Marathon Training Schedule

EZ HALF MARATHON TRAINING SCHEDULE

Prerequisite for this training plan: walking a minimum of 3 to 6 months, a base mileage of at least 15 miles per week, and the ability to easily walk 3 to 4 miles several times a week. 

Monday and Friday – Rest Day – No workout
Tuesday and Thursday – Walk at a comfortable, but determined trainining pace for the designated mileage.
Wednesday – Crosstraining – Participate in an easy crosstraining activity for 30 – 45 minutes.
Saturday – Distance day – Walk for the designated mileage at a comfortable pace. Beginning with week 6 alternate weeks are shorter walks done at a slightly faster pace. Try to do weeks 10 and 12 at your goal “race” pace* .
Sunday – Recovery – Walk at a comfortable pace or participate in easy crosstraining for 30 minutes.

Notes
Warmup and cool down time is included in the prescribed time each day. Stretching will require additional time. We also recommend that all walkers include strength training in their training routine. A few exercises two or three days a week is a good start. To compliment this schedule strength training can be done on Tuesday, and Thursday or Friday.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest Day 3 miles CT 3 miles Rest Day 4 miles EZ or CT
2 Rest Day 3 miles CT 3 miles Rest Day 5 miles EZ or CT
3 Rest Day 3 miles CT 3 miles Rest Day 6 miles EZ or CT
4 Rest Day 3 miles CT 3 miles Rest Day 7 miles EZ or CT
5 Rest Day 3 miles CT 3 miles Rest Day 8 miles EZ or CT
6 Rest Day 3 miles CT 4 miles Rest Day 6 miles EZ or CT
7 Rest Day 3 miles CT 4 miles Rest Day 9 miles EZ or CT
8 Rest Day 4 miles CT 4 miles Rest Day 6 miles EZ or CT
9 Rest Day 4 miles CT 4 miles Rest Day 11 miles EZ or CT
10 Rest Day 4 miles CT 4 miles Rest Day 8 miles * EZ or CT
11 Rest Day 4 miles CT 4 miles Rest Day 13 miles EZ or CT
12 Rest Day 4 miles CT 4 miles Rest Day 8 miles * EZ or CT
13 Rest Day 3 miles CT 3 miles Rest Day 6 miles EZ or CT
14 Rest Day 2 miles 2 miles Rest Day 20 minutes Half Marathon Rest Day


INTERMEDIATE HALF MARATHON TRAINING SCHEDULE

If you have more walking experience you might choose a schedule that includes speed training and a bit more mileage. Click here to view our Intermediate Half Marathon Training Schedule.