Women's Training Program Run/Walk Weekly Workouts
(See below for run/walk intervals table)
Week 1
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 20-30 minutes or a cross-train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 2
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 3 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 20-30 minutes or a cross-train type of cardio.
Friday: Repeat Wednesday
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 3
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 30 minutes or a cross train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 4
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 30 minutes or a cross-train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 5
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
2016 Women's Training Program Run/Walk Weekly Workouts
Week 1
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 20-30 minutes or a cross-train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 2
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 3 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 20-30 minutes or a cross-train type of cardio.
Friday: Repeat Wednesday
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 3
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 30 minutes or a cross train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 4
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 30 minutes or a cross-train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 5
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk for 30 minutes or a cross train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 6
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 30 minutes or a cross-train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 7
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 30 minutes or a cross-train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 8 (week before the race)
Wednesday: Walk 45 minutes or a cross train type of cardio.
Stretch.
Thursday: Walk for 30 minutes or a cross train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 6
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 30 minutes or a cross-train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 7
Wednesday:
Warm up walking 5 minutes
Repeat Monday intervals, 2 miles
Cool down walking 5 minutes
Stretch.
Thursday: Walk 30 minutes or a cross-train type of cardio.
Friday: Repeat Wednesday.
Saturday: Join the BFFs at 8:00 - OR - Sunday: Walk for 45-60 minutes.
Week 8 (week before the race)
Wednesday: Walk 45 minutes or a cross train type of cardio.
