Print

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.

 

intervals.png

Category: Women's Training