16 WEEK
TRAINING PLAN
WALKING
Designed by Rory Coleman
MARCH
WEEK 1 COMMENCING 27TH MARCH 2017
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Tips and Comments
-
-
-
Monday
WEEK 1
WC 27th March
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
1.5 miles
30 mins
REST
REST
Walk
3 miles
60 mins
Let’s get walking! Take this week
nice and easy as it’s designed to get
you moving and enjoying being out
in the fresh air.
Designed by Rory Coleman
APRIL
WEEK 2 COMMENCING 3RD APRIL 2017
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 2
WC 3rd April
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
1.5 miles
30 mins
REST
REST
Walk
3 miles
60 mins
WEEK 3
WC 10th April
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
2.3 miles
45 mins
REST
REST
Walk
4.5 miles
90 mins
WEEK 4
WC 17th April
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
2.3 miles
45 mins
REST
REST
Long Walk
6 miles
2 hours
WEEK 5
WC 24th April
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
1.5 miles
30 mins
REST
Walk
1.5 miles
30 mins
Walk
3 miles
60 mins
Tips and Comments
After enjoying your first week of
walking you need to make sure you
are wearing the right shoes.
Specialists ‘Profeet' can do this for
you. By the end of week 2, you will
be used to walking and already
feeling fitter.
It’s time to start increasing the
miles. Take your time building up,
you have a nice couple of rest days
before your 4.5 mile walk on
Sunday.
Phew! Well done on your progress
so far and now its time to start the
main body of the plan. 10/10 for
reaching this point. You are going
double figure distances on Sundaymake sure you celebrate that!
Take the first intense week easy as
it’s just an introduction to running
on three successive days.
Remember the easy runs are at 7/10
efforts and its all about building the
milage and time on your feet.
Designed by Rory Coleman
MAY
WEEK 6 COMMENCING 1ST MAY 2017
WEEK 6
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Tips and Comments
Walk
6 miles
2 hours
It’s time to up the mileage again,
you have a 6 miler on Sunday and
now you are exercising regularly,
you should enjoy it! Hopefully your
new regime will have reduced your
waistline.
WC 1st May
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
1.5 miles
30 mins
REST
Walk
1.5 miles
30 mins
WEEK 10
WEEK 9
WEEK 8
WEEK 7
WC 8th May
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
2.3 miles
45 mins
REST
Walk
3 miles
60 mins
Walk
6 miles
2 hours
WC 15th May
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
2.3 miles
45 mins
REST
Walk
6 miles
2 hours
Long walk
15 miles
WC 22nd May
REST
Cross train
30 mins
Swim/ cycle
REST
Walk
1.5 miles
30 mins
REST
Walk
1.5 miles
30 mins
Walk
3 miles
60 mins
WC 29th May
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
1.5 miles
30 mins
REST
Walk
1.5 miles
30 mins
Walk
9 miles
2 hours
These walks will introduce you to
being on your feet for 2 hours. We
are slowly upping the mileage and
you should be feeling confident
going into next week.
Your BIG weekend with back to
back longer walks. You might take
this as an opportunity of a weekend
away or try out the Ridgeway Trail.
Well done on your progress so far
and it’s once again time for an
easier week! Start thinking more
about your diet more now that you
are exercising more. Replenishment
is vital.
Now you have had a slightly less
demanding week, it’s time to step
up the distance one again.You have
a big day Sunday so don’t push
yourself too early.
Designed by Rory Coleman
JUNE
WEEK 6 COMMENCING 5TH JUNE 2017
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 11
WC 5th June
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
2.3 miles
45 mins
REST
Walk
3 miles
60 mins
Walk
9 miles
2 hours
WEEK 12
WC 12th June
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
2.3 miles
45 mins
REST
Long walk
10 miles
Long walk
20 miles
WEEK 13
WC 19th June
REST
Cross train
30 mins
Swim/ cycle
REST
Walk
1.5 miles
30 mins
REST
Walk
1.5 miles
30 mins
Walk
3 miles
60 mins
WEEK 14
WC 26th June
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
1.5 miles
30 mins
REST
Walk
3 miles
60 mins
Long walk
15 miles
Tips and Comments
Enjoy the rest days and if you
feel good add another bike or
swim to your week. Make sure
you get some extra sleep in
preparation for the weeks ahead.
This week will be your biggest
week yet. See how much easier
you can cover the distance
compared to the first few weeks.
Well done on your progress,
you’re nearly there. With 3 weeks
to go to the event, you can have a
break and time out from walking
the LONG miles.
This week is the last of the 15
miles before it’s time to taper
down to the big weekend. Time to
make sure your footwear is in
good shape as well as your
walking gear.
Designed by Rory Coleman
JULY
WEEK 13 COMMENCING 3RD JULY 2017
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Tips and Comments
Walk
12 miles
The last 12 miles of walking will now
feel easy. Be proud of the efforts
you’ve put into your training and
how fit you will feel now. Use this
weekend as a dress rehearsal.
WEEK 15
WC 3rd July
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
Walk
2.3 miles
45 mins
REST
Walk
3 miles
60 mins
-
-
WEEK 16
WC 10th July
Walk
1.5 miles
30 mins
Cross train
30 mins
Swim/ cycle
REST
REST
REST
EVENT
WEEKEND
It’s Race week, all you need to worry
about now is putting one foot in
front of the other. If you’ve followed
the training plan, you’ll be more
than ready for the event.