WEEKLY TRAINING PROGRAM 39.3 miles | 16 weeks | Advanced Every mile you log helps you prepare to crush your AVON 39. Let our staff — and the fitness experts at Reebok — help you prepare to cross the finish line feeling tough. TOTAL MILEAGE WEEK SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 3 miles Recovery Walk 15 min 3 miles Cross-train 20-30 min 4 miles Cross-train 20-30 min 4 miles 14 2 4 miles Recovery Walk 15 min 3 miles Cross-train 20-30 min 3 miles Cross-train 20-30 min 6 miles 16 3 5 miles Recovery Walk 15 min 3 miles Cross-train 20-30 min 3 miles Cross-train 20-30 min 8 miles 19 4 6 miles Recovery Walk 15 min 3 miles Cross-train 20-30 min 3 miles Cross-train 20-30 min 10 miles 22 5 3 miles Recovery Walk 15 min 3 miles Cross-train 20-30 min 3 miles Cross-train 20-30 min 5 miles 15 6 6 miles Recovery Walk 15 min 3 miles Cross-train 20-30 min 4 miles Cross-train 20-30 min 12 miles 25 7 7 miles Recovery Walk 15 min 3 miles Cross-train 20-30 min 4 miles Cross-train 20-30 min 13 miles 27 8 7 miles Recovery Walk 30 min 4 miles Cross-train 20-30 min 4 miles Cross-train 20-30 min 15 miles 30 9 8 miles Recovery Walk 30 min 4 miles Cross-train 20-30 min 4 miles Cross-train 20-30 min 17 miles 33 10 4 miles Recovery Walk 30 min 4 miles Cross-train 20-30 min 4 miles Cross-train 20-30 min 8 miles 20 11 9 miles Recovery Walk 30 min 4 miles Cross-train 20-30 min 4 miles Cross-train 20-30 min 20 miles 37 12 5 miles Recovery Walk 30 min 4 miles Cross-train 20-30 min 4 miles Cross-train 20-30 min 10 miles 23 13 10 miles Recovery Walk 30 min 4 miles Cross-train 20-30 min 4 miles Cross-train 20-30 min 22 miles 40 14 5 miles Recovery Walk 30 min 4 miles Cross-train 20 min 3 miles Cross-train 20 min 10 miles 22 15 3 miles Recovery Walk 30 min 3 miles Cross-train 20 min 3 miles Cross-train 20 min 5 miles 14 16 3 miles Recovery Walk 15 min 2 miles Rest 2 miles Rest AVON 39 TRAINING NOTES Recovery Walks On these days, it is not about the mileage — it’s just about getting out there and moving. Instead of walking, you could do a different activity like some yoga or gentle stretching, an easy jog, etc. Tips • Stretch it out. Warm up first by walking slowly for about 5 minutes. At the end of your walk, slow down and stretch for about 5 minutes. • Bring a water bottle (or bottles). Even on short walks, you should sip water often. You’ll be glad you did once you graduate to walking longer distances. For more energy as you increase your mileage, try alternating between water and a sports drink. • Be safe. Train with a buddy whenever possible, or at least notify someone of the route you will be taking, when you are leaving, and when you plan to return. Always carry money and ID with you. Wear reflective clothing when walking in the early morning or evening hours. Visit your AVON 39 Participant Center for more helpful training tips and information. AVON39.ORG
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