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    8 Week Conditioning Program

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    raiviontheroad
    If you need several weeks at each run / walk ratio level, take it. This preconditioning training should not be stressful or painful. When in doubt, ease off.

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    8 Week Conditioning Program

    Uploaded by

    raiviontheroad
    93 views2 pages
    If you need several weeks at each run / walk ratio level, take it. This preconditioning training should not be stressful or painful. When in doubt, ease off.

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    If you need several weeks at each run / walk ratio level, take it. This preconditioning training should not be stressful or painful. When in doubt, ease off.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    93 views2 pages

    8 Week Conditioning Program

    Uploaded by

    raiviontheroad
    If you need several weeks at each run / walk ratio level, take it. This preconditioning training should not be stressful or painful. When in doubt, ease off.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
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    8 Week Conditioning Program (for those who need a little more fitness before the half or full marathon

    training program begins) Note: if you need several weeks at each run/walk ratio level, take it. This preconditioning training should not be stressful or painful. When in doubt, ease off.

    Week 1 (walkers will walk only, runners will run for 5 seconds/walk for 55 seconds on the run/walk days) Mon: 10 min run/walk Tues: 15 min walk Wed: 13 min run/walk Thurs: 18 min walk Fri: off Sat: 1 mile run/walk Sun: off/walk Week 2 (walkers will walk only, runners will run for 5 seconds/walk for 55 seconds on the run/walk days) Mon: 15 min run/walk Tues: 20 min walk Wed: 17 min run/walk Thurs: 22 min walk Fri: off Sat: 1.25 mi run/walk Sun: off/walk Week 3 (walkers will walk only, runners will run for 10 seconds/walk for 50 seconds on the run/walk days) Mon: 19 min run/walk Tues: 24 min walk Wed: 21 min run/walk Thurs: 26 min walk Fri: off Sat: 1.5 mi run/walk Sun: off/walk Week 4 (walkers will walk only, runners will run for10 seconds/walk for 50 seconds on the run/walk days) Mon: 23 min run/walk Tues: Walk 28 min Wed: 25 min run/walk Thurs: Walk 30 min Fri: off Sat: 1.75 mi run/walk Sun: off/walk Week 5 (walkers will walk only, runners will run for 10 seconds/walk for 50 seconds on the run/walk days) Mon: 27 min run/walk Tues: Walk 30 min

    Wed: 29 min run/walk Thurs: Walk 30 min Fri: off Sat: 2 mi run/walk Sun: off/walk Week 6 (walkers will walk only, runners will run for 15 seconds/walk for 45 seconds on the run/walk days) Mon: 30 min run/walk Tues: Walk 30 min Wed: 30 min run/walk Thurs: Walk 30 min Fri: off Sat: 2.25 mi run/walk Sun: off/walk Week 7 (walkers will walk only, runners will run for 15 seconds/walk for 45 seconds on the run/walk days) Mon: 30 min run/walk Tues: walk 30 min Wed: 30 min run/walk Thurs: Walk 30 min Fri: off Sat: 2.5 mi run/walk Sun: off/walk Week 8 (walkers will walk only, runners will run for 15 seconds/walk for 45 seconds on the run/walk days) Mon: 30 min run/walk Tues: walk 30 min Wed: 30 min run/walk Thurs: Walk 30 min Fri: off Sat: 2.75 mi run/walk Sun: off/walk

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