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