Walk Marathon Training Plan Week 6
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 6 Jul 1 |
Jul 1 Walk 45 mins |
Jul 2 Cross-Training 40 mins |
Jul 3 Walk 45 mins |
Jul 4 Walk 45 mins |
Jul 5 Cross-Training 40 mins |
Jul 6 Walk-Endurance 9 miles |
Jul 7 Rest |
Daily Breakdown
Monday - Walk45 mins @ 65-70% heart rate max
Warm up walking 5 minutes an easy pace. Walk 45 minutes at a comfortable, conversational pace. One where you can talk while you walk. Finish with walking 5 minutes to cool down.
The short, easier workouts are just as important as the long endurance workout. They all blend together to create muscle memory, cardiovascular stamina and endurance.
Tuesday - Cross-Training
40 mins @ 60-70% heart rate max
Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for your training.
Cross-train at the intensity at an easy to moderate level for 30-40 minutes.
Wednesday - Walk
45 mins @ 65-70% heart rate max
Warm up walking 5 minutes an easy pace. Walk 45 minutes at a comfortable, conversational pace. One where you can talk while you walk. Finish with walking 5 minutes to cool down.
It's a good idea to run a shorter distance practice race to practice dealing with the nerves and pre-race jitters, pacing skills and learn how to drink fluids on the fly. It is a great way to monitor your progress and prepare for race day.
Thursday - Walk
45 mins @ 65-70% heart rate max
Warm up walking 5 minutes an easy pace. Walk 45 minutes at a comfortable, conversational pace. One where you can talk while you walk. Finish with walking 5 minutes to cool down.
Strength training (push ups, sit ups), free weights, machines or even Pilates and yoga is highly beneficial for long distance athletes. It improves form and efficiency, which increases speed, decreases the risk of injury, and improves durability of muscles, joints and tendons/ligaments. Include strength exercises that include upper and lower body, and the core two times per week.
Include strength training on the cross-training days in the schedule. If this is new to your exercise regimen begin with 1 set of 12-15 repetitions twice per week and gradually work up to 2 sets for each exercise for 8-12 repetitions.
Developing strength is a great way to invest in your running and walking future and even boosts your metabolism too!
Friday - Cross-Training
40 mins @ 60-70% heart rate max
Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for your training.
Cross-train at the intensity at an easy to moderate level for 30-40 minutes.
Saturday - Walk-Endurance
9 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Walk for 9 miles at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Training for a long distance race involves a lot of time, energy and commitment.� So what happens when you slip off the program and miss one or two workouts due to work, family or illness?�
The natural instinct is to jump right back into the program where you left off.� But this can risk injury. � If you fall�prey to illness and miss a week,�it will take your body at least two weeks to gradually get back into the regimen.�
If you miss a long run/walk and the mileage increases the following week, be cautious in jumping up in miles.� What ever the reason you miss workouts, make sure to get back into your regimen gradually by cutting the total minutes of each workout or miles for the long run/walk. You have plenty of time to get back but if you jump too much too soon you could be sidelined with an injury.
If you miss a few days, start back at the same place on the schedule but shorten the workout by 5-10 minutes to allow your body time to acclimate to the program again.
If you miss a week or more, shorten the weekly workouts to 30 minutes and decrease the intensity to regain your strength and endurance. Extend the time of your warm up from 5 minutes to 10 minutes and complete no more than 60 minutes for the long workout that first week back.
Once you regain your strength you should be able to gradually get back into the schedule. But take it one day at a time. Your body will respond better and your risk for a relapse will be much lower.
Sunday - Rest
Rest from activity today and enjoy the 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.