Walk 10k Training Plan Week 9

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes - walk 30 minutes at a moderate pace (one notch up from your easy, comfortable pace). Cool down walking 5 minutes. Effort Level: 7 out of 10.

Adding strength training to your routine can improve your breathing and posture, and reduce muscular fatigue.

• Find 40 minute Routes
• Add this workout to your diary

Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 10K training.

Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.

Research shows that getting less than 7-8 hours of sleep each night can have an affect on performance and weight. Sleep plays a vital role in your new walking career!

• Find 40 minute Routes
• Add this workout to your diary

Warm up walking 10 minutes - then alternate fast paced walking at an iRate Scale of 8 for 5 minutes, followed by 1 minutes at an easy effort (6-7) to catch your breath.

Fast pace = a challenging pace where you can hear your breathing and it feels just outside your comfort zone. This is NOT at all out gut-wrenching pace, simply one more notch up from where you were walking.

Repeat 5 minutes fast 1 minutes easy for 36 minutes and cool down walking 5 minutes at an easy walking pace. Y

ou are what you eat. Keep a log of what you consume daily and it will give you a better perspective of what goes into your system. Eat smaller, more frequent meals well balanced with fruits, veggies, lean protein and even fats too.

Skipping meals is the quickest way to gain weight and decrease the performance of your next run or walk. Think of your car and how it runs. If you run out of fuel, the car simply doesn't move. If you put dirty fuel into the tank, the car doesn't run efficiently. Food is fuel. Fuel well for your next performance.

• Find 51 minute Routes
• Add this workout to your diary

Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 10K training.

Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.

Create a special playlist for your next workout. You'll look forward to the walk and music has been shown to improve performance as well!

• Find 40 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - walk 20 minutes at an easy pace. Cool down walking 5 minutes.

Monitor your morning heart rate for signs of improvement. As you get fit, your heart rate will drop. Count for one minute. On average, walkers resting heart rates can be from 50-60 beats per minute. The lower the resting heart rate the stronger your heart is.

• Find 30 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes at an easy effort level- then walk 40 minutes at a conversational pace. You should be able to talk while you're walking. If you're gasping for air, you're walking too briskly. Cool down walking 5 minutes.

Today's walk may look intimidating but you are ready for it. Remember to keep the pace at a conversational level and you'll sail right through!

• Find 50 minute Routes
• Add this workout to your diary

To get into a regular habit of walking, try to walk at the same time every day. Like brushing your teeth, walking will become a regular part of your day.

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.