Mon, Mar-13-06, 08:55
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Plan: Muscle Centric
Stats: 238/152/160
BF:
Progress: 110%
Location: UK
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MOONWALK TRAINING
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The goal
To build both your speed and stamina and aim for a walking goal of approximately 5 miles per hour.
First things first!
Make sure you have good fitting shoes, that support your feet particularly on the heel and under the ball of the foot.
Buy a pedometer, its really encouraging to see yourself reaching your goals each week with distances and time
Aim to to walk at least 2 - 3 times per week, possibly 2 shorter mid week walks and a longer distance at weekends. A beginner may start with 1 mile mid week - 3 miles at weekend. Quite fit may start with 5 miles mid week - 8 miles at weekend.
Choose what is right for you!
The length of time training is proportional to your own fitness and the number of miles your event is. If possible try cross training by including other activities into your training plan i.e. swimming, aerobics, yoga etc.
Your body will appreciate having a change from continual walking. But remember nothing replaces walking.
Keep a training diary, you will be amazed at how far you walk and you can check whether you are doing enough sessions per week to be on target!
http://www.walkthewalk.org
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As I'm walking the half marathon (13.1 miles), this is how my training schedule should look:
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Table 3: Half Marathon Training Program for the 'Quite Fit'
Green (lying down): Rest day or a day for other activities, swimming, stretching etc.
Blue (walking): Walk at a comfortable pace. Number is the number of miles.
Yellow (fast): At speed, walk as fast as you can. Try and increase your speed each time. Number is the number of miles.
Gold Star: Hooray!! You Made it... goal achieved!
All distances are in miles
Tip: I can strongly recommend incorporating some form of stretching every day such as yoga, pilates or even swimming, 10 - 15 minutes a day brings huge benefit for just a little effort.
Note: Walking uses very different muscles than any other sport, NOTHING replaces walking!
The table is meant as a guide based on a 12 week programme for the fitter and 16 weeks for the less fit and beginner.
Arrange the days to suit your lifestyle, but remember the more you do the better you will feel on the big day
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Weekly Sessions:
Short fast sessions: 1/4 to 1/2 total event distance.
Longer slower sessions: The speed on the long walks should eventually catch up with your shorter walks speeds. Gradually increase your long distance by about 10% per week, up to a maximum of 3/4 total event distance.
Build into your training at least 2 or 3 long walks of at least 10 miles prior to a half marathon (allow at least 2 weeks recovery before event). Remember to carry adequate fluids or plan re-fuelling points on your route.
Mark out 2 or 3 different routes by car so you know exactly which route you need to make up your distance. If you are limited to where you can walk find a park and measure the circuit so that you can walk it as many times as necessary.
Aim for the mid week walks to be short but a faster pace, as fast as you can walk without feeling uncomfortable, If you start walking too fast too soon you may get shin splints which will result in resting until they have healed. BE SENSIBLE AND LISTEN TO YOUR BODY!
You may find that you slow down the pace on your longer walk, but I promise within a short time the distance and pace will match up!
It is extremely important to stretch, before you set off, after 10 minutes of walking and certainly at the end of the walk.
The final weeks:
Start to taper off your training with 1 week to go for distances of less than 10 miles.
And two weeks to go for distances of more than 10 miles. This means reduce the distance in your long slow walks and limit training to 1-2 times a week.
The 48 hours before:
Relax and have a good stretch, but avoid aerobic exercise (e.g. walking, swimming, aerobics).
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