The LaSalle Bank Columbus Distance Classic 2007
"WALK" Half Marathon Training Program
by Coach Jenny Hadfield
*The "Walk" Training Program is best suited for those who want to walk the half marathon or who have been inactive for the last year or more.
DAY
MODE
INTENSITY
I-RATE SYSTEM
HEART RATE
WEEK 1
Monday
Walk
Tuesday
Walk - *Form
Wednesday
Rest
Thursday
Walk
Friday
Cross-Training
Moderate
6-7
65-75%
Conversational Pace
6-7
65-75%
30 minutes
30 minutes
Rest
30 minutes
30-40 minutes
3 miles
Rest
WEEK 2
30 minutes
30 minutes
Rest
30 minutes
30-40 minutes
4 miles
Rest
WEEK 3
35 minutes
35 minutes
Rest
35 minutes
30-40 minutes
5 miles
Rest
WEEK 4
35 minutes
35 minutes
Rest
35 minutes
30-40 minutes
6 miles
Rest
WEEK 5
40 minutes
40 minutes
Rest
35 minutes
30-40 minutes
4 miles
Rest
WEEK 6
40 minutes
40 minutes
Rest
40 minutes
30-40 minutes
7 miles
Rest
WEEK 7
40 minutes
40 minutes
Rest
40 minutes
Tempo Walk
30-40 minutes
8 miles
Rest
WEEK 8
40 minutes
45 minutes
Rest
40 minutes
Tempo Walk
30-40 minutes
9 miles
Rest
WEEK 9
40 minutes
45 minutes
Rest
40 minutes
Tempo Walk
30-40 minutes
6 miles
Rest
January 15 - 21
January 22 - 28
January 29 - Feb 4
February 5 - 11
February 12 - 18
February 19 - 25
February 26 - March 4
March 5 -11
March 12 - 18
Easy
6-7
65-75%
Easy
6-7
65-75%
Moderate
7+
70-75%
Saturday
Sunday
Walk-Endurance Rest Day
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The LaSalle Bank Columbus Distance Classic 2007
WEEK 10
40 minutes
50 minutes
Rest
40 minutes
Tempo Walk
30-40 minutes
10 miles
Rest
WEEK 11
40 minutes
45 minutes
Rest
40 minutes
Tempo Walk
30-40 minutes
8 miles
Rest
WEEK 12
40 minutes
40 minutes
Rest
40 minutes
30 minutes
6 miles
Rest
WEEK 13
40 minutes
30 minutes
Rest
30 minutes
Rest
Columbus
Distance
Classic!
Rest
March 19 - 25
March 26 - April 1
April 2 - 8
April 9 - April 14
Recovery Apr 16 - 22
Rest
20 minutes/Stretch
Recovery April 23 - 29 30 minutes/Stretch
Rest
Recovery April 30 - 6 45 minutes/Stretch
Rest
Rest
30 minutes/Stretch 30 minutes/Stretch
30 minutes/Stretch 30 minutes/Stretch 30 minutes/Stretch
40 minutes/Stretch 45 minutes/Stretch 40 minutes/Stretch
SCHEDULE KEY
Warm-up 5 minutes at an easy pace prior to every workout. Cool-down 5 minutes at an easy pace after to every workout.
Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.
*Form Drills - Strides= After the cool down, perform 4 strides by gradually increasing walking pace for 30 seconds until
2 miles
3 miles
4 miles
Rest
Rest
Rest
a fast, but controlled pace is reached, focusing on form and quick foot strike. Follow with one minute of easy walking. Repeat 4 times.
Heart Rate= Using a heart monitor maintain a range between the prescribed percentages…65-75% of estimated maximum heart rate.
I-Rate= Rate of perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10- being an all out level.
Use this system to stay in the smart training range listed on the training program (i.e. 6-7)
Cross-Training= Include activities that are non running or walking. Cycling, swimming, pilates/yoga, strength training, elliptical trainer, stairmaster, spinning are
great cross training modes for marathon training. Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the
risk of overtraining and injury. It helps speed recovery and reduces burnout.
Easy Walk: Walk at an easy pace at 65-70% of maximum heart rate or an iRate level of 6-7.
Tempo Walk: Walk 10 min. at an easy pace repeat the following 4 times [walk 3 min. at comfortable pace - 2 min. at challenging pace just outside comfort zone]
for a total of 20 minutes [3minutes easy + 2 minutes challenging 4 times = 20 minutes]
Endurance Walk= The Endurance Walk should be at a slow, and comfortable-conversational pace. You should be at a pace to hold a conversation easily.
Heart rate zone of 65-75% of maximum or I-Rate of 6-7.
Have a Training Question?
Email Columbus Distance Classic Coach Jenny Hadfield at [email protected]
Training schedules developed by Coach Jenny Hadfield, co-author Marathoning for Mortals www.MarathoningforMortals.com
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