Half Marathon Quality Specific Walk Plan
Author: Kristen Codish
Length: 10 Weeks
Tags: running, half marathon
Typical Week: 1 Other, 3 Strength, 5 Walk, 1 Day Off
Longest Workout:
1:10 hrs
Author: Kristen Codish
Length: 10 Weeks
Tags: running, half marathon
Typical Week: 1 Other, 3 Strength, 5 Walk, 1 Day Off
Longest Workout:
1:10 hrs
Half Marathon Quality Specific Walk Plan
No previous experience required
Must be at least 12 years old
Schedule written for walkers
Must be able to walk an 18-minute mile
http://www.youtube.com/watch?v=VxQ8Zb51xSw
http://www.youtube.com/watch?v=FG2-pc97O60
Base building. This work-out builds slow twitch muscle fibers which are necessary for endurance sports. When you finish this work-out you should feel like you could do it all over again.
Steady walk at low HR zone. Easy pace.
Time Trial: Warm up well for 5-10 minutes. Walk 1 mile as fast as you can consistently maintain. Cool Down for 5-10 minutes.
Click on paper clip in upper right corner to see exercises. Start with 10 reps and do 2 times through. Once comfortable with all exercises increase to 17 reps, then increase to 3 times through.
It is necessary to keep the body limber and flexible. Stretching should be done after warming the body up with cardio work. It should never be done before an endurance work-out as it weakens the muscles.
Steady walk.
Beginner Adult and Youth Athletes. Triathlon coach specializing in swimming.
Endurance Sport Coaching starting at $225/month
Private Coaching Sessions in swim, bike, run, strength starting at $85
Clinics for beginner and intermediate adults starting at $55
One-on-One work with youth athletes packages starting at $85
Endurance Training Camps starting at $300