Monday, January 28, 2008

16 Week Training Schedule to Walk the Bay to Breakers

Ask About Running
16 Week Beginner Training Schedule to Walk 7.46 miles
Exclusively for the Bay to Breakers 2008

WEEK 1
January 28 – February 3
MONDAY REST
TUESDAY Walk for 20 minutes*
WEDNESDAY Walk briskly for 20 minutes
THURSDAY REST
FRIDAY Walk for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles

WEEK 2
February 4 – 10
MONDAY REST
TUESDAY Walk for 20 minutes
WEDNESDAY Walk briskly for 20 minutes
THURSDAY REST
FRIDAY Walk for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles

WEEK 3
February 11 – 17
MONDAY REST
TUESDAY Walk for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk for 20 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles

WEEK 4
February 18 – 24
MONDAY REST
TUESDAY Walk for 20 minutes
WEDNESDAY Walk briskly for 30 minutes
THURSDAY REST
FRIDAY Walk for 25 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles briskly. Pump your arms for maximum benefit

WEEK 5
February 25 – March 2
MONDAY REST
TUESDAY Walk for 30 minutes
WEDNESDAY Walk briskly for 40 minutes
THURSDAY REST
FRIDAY Walk for 35 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles briskly. Pump your arms for maximum benefit

WEEK 6
March 3 – 9
MONDAY REST
TUESDAY Walk for 30 minutes
WEDNESDAY Walk briskly for 40 minutes
THURSDAY REST
FRIDAY Walk for 35 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles briskly. Pump your arms for maximum benefit

WEEK 7
March 10 – 16
MONDAY REST
TUESDAY Walk for 30 minutes
WEDNESDAY Walk briskly for 40 minutes
THURSDAY REST
FRIDAY Walk for 35 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles briskly. Pump your arms for maximum benefit

WEEK 8
March 17 – 23
MONDAY REST
TUESDAY Walk for 30 minutes
WEDNESDAY Walk briskly for 40 minutes
THURSDAY REST
FRIDAY Walk for 35 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles briskly. Pump your arms for maximum benefit

WEEK 9
March 24 – 30
MONDAY REST
TUESDAY Walk for 40 minutes
WEDNESDAY Walk briskly for 50 minutes
THURSDAY REST
FRIDAY Walk for 45 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles, briskly. Pump your arms for maximum benefit

WEEK 10
March 31 – April 6
MONDAY REST
TUESDAY Walk for 40 minutes
WEDNESDAY Walk briskly for 50 minutes
THURSDAY REST
FRIDAY Walk for 45 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles briskly. Pump your arms for maximum benefit

WEEK 11
April 7 – 13
MONDAY REST
TUESDAY Walk for 40 minutes
WEDNESDAY Walk briskly for 50 minutes
THURSDAY REST
FRIDAY Walk for 45 minutes
SATURDAY REST or X-train (up to 60 minutes)**
SUNDAY Walk 3 miles briskly. Pump your arms for maximum benefit

WEEK 12
April 14 – 20
MONDAY REST
TUESDAY Walk 60 minutes easy
WEDNESDAY Walk briskly for 45 minutes or X-Train
THURSDAY Walk 90 minutes easy
FRIDAY Walk briskly for 45 minutes or X-Train
SATURDAY REST
SUNDAY Walk 6 miles easy

WEEK 13
April 21 – 27
MONDAY REST
TUESDAY Walk 60 minutes easy
WEDNESDAY Walk briskly for 45 minutes or X-Train
THURSDAY Walk 90 minutes easy
FRIDAY Walk briskly for 45 minutes or X-Train
SATURDAY REST
SUNDAY Walk 6 miles briskly. Pump your arms for maximum benefit

WEEK 14
April 28 – May 4
MONDAY REST
TUESDAY Walk 60 minutes easy
WEDNESDAY Walk briskly for 45 minutes or X-Train
THURSDAY Run 50 minutes
FRIDAY Walk briskly for 45 minutes or X-Train
SATURDAY REST
SUNDAY Walk 6 – 8 miles briskly. Pump your arms for maximum benefit

WEEK 15
May 5 – 11
MONDAY REST
TUESDAY Walk 50 minutes easy
WEDNESDAY Walk briskly for 50 minutes
THURSDAY REST or X-Train
FRIDAY Walk 60 minutes easy
SATURDAY REST
SUNDAY Walk 6 miles briskly. Pump your arms for maximum benefit

WEEK 16
May 12 – 18
MONDAY REST
TUESDAY Walk 60 minutes easy
WEDNESDAY Walk briskly for 45 minutes
THURSDAY REST
FRIDAY Walk 50 minutes easy
SATURDAY Walk 20 minutes easy
SUNDAY WALK YOUR RACE!! (Run if you feel like it) Go the distance!! Hurrah!!

Details
* You are building up your endurance at this time. Walk with gusto to make your heart stronger!

**X-Training refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a change of “pace”.
Stretching
Always allow time for stretching after you run!
at 8:21 PM Posted by Coach Stephanie

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

Run Woman Run - Walk Woman Walk

Run Woman Run - Walk Woman Walk
Join Our Women's Running & Walking Club -The WOW Team Contact Stephanie@AskAboutRunning.com
Go to for full details and free, daily words of encouragment.

Women Train for your First Event - from 5K thru a Marathon

Yes, women, YOU CAN do this!

Join us on August 5 at Fleet Feet in Berkeley, 1758 Solano Ave to discuss the details of training for your first competition or a new distance. Walkers and runners are welcome. Coach Stephanie Atwood will go over the women's only program that can take fitness goals and turn them into realities.

Fleet Feet, Berkeley, 7:00 PM, Tuesday, August 5

Stephanie Atwood, AAAI/ISM Certified and RRCA Long Distance Running Coach Trained is founder of The WOW Team - Fit Women of the World. The team's focus is on long term fitness and meeting fitness goals.

We Want YOU!!

Go to http://TheWeeklyPepTalk.com, http://CaliforniaInternationalMarathonGroupTraining.smmsite.com or contact her through Stephanie@AskAboutRunning.com

4 Week Beginners Training Guide For Your First 5K

Where there's a will, there's a way. You can do it! Just check with your doctor first to confirm that you are in good health. We humans are meant to move. 5K (3.1 miles) is within any healthy person's realm of accomplishment. So, start now and participate in your first race. It's so much fun!

Week 1
Monday, Day 1 - Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Write down how long you walked today. Try for a minimum of 10 minutes.

Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!

Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!

Thursday, Day 4 - Rest day! Take a break.

Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed, or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!

Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walkd today. You're getting there!

Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!

Notes:
Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.

If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the 30 minutes.

Please refer to http://www.altbgo.blogspot.com for the rest of the schedule or contact me if you have any questions at Stephanie@AskAboutRunning.com

3 more weeks are coming soon...

Get Fit This Summer, Stay Fit For Life!

Starting June 1 and continuing every Sunday in June, get fit, lose weight, make new friends. Women! Meet for instruction and exercise every Sunday from 8AM - 10AM on how to get fit and stay fit using running or walking as the main catalyst. Topics include weight loss, nutrition, motivation, injury prevention, setting goals, controlling stress and depression, how to stay with a plan.

Taught by trainer/coach Stephanie Atwood. Sign-up at http://www.theweeklypeptalk.com/

Want to see the written version of Week 1. Look below...

Articles About Fitness, Running, Walking, Women Stuff

These articles have been exported from The Weekly Pep Talks, back to the beginning. This way you can refer to them easily, without searching through weeks of gossip and old weekend site descriptions. Your comments are encouraged. I would love to get feedback. Enjoy!!

These articles are available for reproduction at no fee based on fcomplete reproduction of the article and all its contents as well as credit to the author, Stephanie Atwood and referral to website/blogs http://www.TheWeeklyPepTalk.com and http://www.altbgo.blogspot.com

Holabird Sports - Get That Free T-shirt!

Free T-shirt Offer Holabird Sports is an online company that sells sporting goods stuff only online. I contacted them and now have their products on my site. They currently have a promo offer for a New Balance Tech Tee for anyone who is a new customer who purchases more than $59.95 worth of products. Well…one pair of shoes will do that very nicely, thank you! So, if you want a New Balance Tech Tee, moisture-wicking long sleeve tee featuring a screen-printed New Balance logo on the back and Holabird Sports logo on the front, use code RRWE29602 in the promo field during checkout. Limited to the first 250 new customers! Shop for deals on all things running-related with this link or go to our blog. Either way use the code above for your free t-shirt (if available, still).
button

What races woud you like to train for in 2009?