Whenever you start a new training program we advise that you consult your medical professional to ensure that the activity is not contrary to any medical condition that you may have. These programs are designed for the average person.  If you are starting from a point at which you cannot be on your feet continuously for over 30 minutes we recommend that you consult a personal trainer who can provide appropriate training and monitoring to ensure that you build your strength safely .

In the beginning…

BEGINNING WALKING PROGRAM

We’re starting off easy.  Easy meaning you will walk briskly, continuously for 30 minutes.  By briskly I mean fast enough that you have to slow down to drink your coffee – so leave it at home – this is beginning training, not a recreational walk with your best friend.

During this 10 week phase we won’t deal with speed.  The idea is to get a strong training base in, establishing a pattern for your life and your body.  That said, as you get further into the program, your muscles will become stronger and learn a new work pattern which means that walking briskly will change for you as the weeks past…you should see an increase in the distance you can complete in the 30 minutes.  For some this may mean an extra block, for others it may mean an extra 4 blocks can be completed in that same time.  We are all unique, developing muscle strength at different rates, so keep an eye out for your progress and be sure to reward yourself.

Below is a sample layout for a beginning long-distance walking program.  The days of the week are put on the schedule just to give you an idea of how to layout your walking days.  This one is really a good layout for the person who works Monday to Friday.  There are two rest days.  Rest meaning that you are not walking, but you are not inactive.  Trading your sneakers for the sofa is not recommended.  Find something fun to do that will keep you moving!

For the first three weeks you will walk 30 minutes each day.  On week 4 we establish the pattern of a long training day.  This is your day to invest a little more.  Gradually, as your stamina increases, this time/distance will increase.  In week 7 your long training days transition to distance measurements.  For most of you going from walking 1 hour to walking 5K will mean a shorter walk for this week.  The following weeks you will get an additional kilometer added each week to build your endurance.

The result of this beginning walking program is that at the end of 10 weeks you will have established a strong foundation.  Based on this you will be able to transition to a power walking program or an endurance race program.

10K PROGRAM

Once you’ve completed the Beginning Program you can maintain this routine of training or make the short leap to being a long-distance walker and create 10K conditioning.  (10K conditioning  means that at any given time you can head out the door and do a 10K event.)

First things first – you need to become a long-distance walker, which means your regular walk distance is 5K or longer.  I prefer, and always recommend to both walkers and runners, a mid-week 5K distance as the ideal, manageable distance. Maintain this practice of 5K mid-week walking for at least 4 weeks to allow your body to learn this level of conditioning.  During this time you will maintain a long training day distance of 7 or 8K.

Now that your 5K endurance is well established you will now take the leap to a 10K.  The following two weeks you will then go back to a 7 or 8K (your choice) on your long training day.  Then once again, walk a 10K long training day.  This is how you maintain 10K conditioning.  It is not necessary that every week you do a 10K, but rather do one 10K a month to maintain 10K conditioning.

HALF MARATHON

While it is within the realm of possibility to go from coach potato to the starting line of a full marathon in six months, I heartily recommend that any walker who is not regularly walking more than 25K per week do marathon training in a gradual stepping stone process.  Meaning you first complete get to a maintain 10K conditioning for several months.  Give your body (and your brain) the opportunity to adjust to the concept of long-distance walking.  Then when you know you are feeling strong you embark on the next level, which is Half Marathon training.

FULL MARATHON