Training Plans for 2012

Sunday, January 22, 2012

Train 12weeks to walk half marathon by March 25th
Week1 - 6 Miles, 3miles
Week2 -8 Miles, 4miles, 4miles
Week3 -10 Miles, 5miles, 5miles
Week4 - 12 Miles, 6miles, 6miles
Week5 -14 Miles, 7miles, 7miles
Week6 -16 Miles, 8miles, 8miles
Week7 -18 Miles, 9miles, 9miles
Week8 - 20 Miles, 10miles, 10miles
Week9 - 10 Miles, 5miles, 5miles
Week10- 8 Miles, 4miles, 4miles
Week11- 6 Miles, 3miles, 3miles
Week12- 2miles, 2miles, Race Day

Train 12weeks to walk & jog a 10K by July 7th
(Do this walk/jog workout 3x a week & Cross train 1-2x a week)
wk 1: walk 4min/ jog 1min 7x for 35min
wk 2: walk 3min/ jog 2min 8x for 40min
wk 3: walk 3min/ jog 2min 9x for 45min
wk 4: walk 2min/ jog 3min 10x for 50min
wk 5: walk 2min/ jog 3min 9x for 45min
wk 6: walk 1min/ jog 3min 14x for 56min
wk 7: walk 1min/ jog 4min 12x for 60min
wk 8: walk 1min/ jog 4min 13x for 65min
wk 9: walk 1min/ jog 5min 9x for 54min
wk10: walk 1min/ jog 6min 12x for 72min
wk11: walk 1min/ jog 6min 11x for 77min
wk12: walk 1min/ jog 6min 9x for 63min

Train for 4wks to jog for 30 min
(Do this walk/jog workout 3x a week & Cross train 1-2x a week)
wk1: jog 1min/ walk 4min 4x for 30min
wk2: jog 2min/ walk 3min 4x for 30min
wk3: jog 3min/ walk 2min 4x for 30min
wk4: jog 4min/ walk 1min 4x for 30min

Train 10weeks to Jog Half Marathon on November 22nd
wk 1: 3miles, 3miles, 3miles, 4miles
wk 2: 3miles, 4miles, 3miles, 5miles
wk 3: 3miles, 4miles, 3miles, 6miles
wk 4: 3miles, 5miles, 3miles, 8miles
wk 5: 3miles, 5miles, 3miles, 10miles
wk 6: 4miles, 5miles, 4miles, 11miles
wk 7: 4miles, 6miles, 4miles, 12miles
wk 8: 4miles, 5miles, 4miles, 9miles
wk 9: 3miles, 4miles, 3miles, 8miles
wk10: 3miles, 3miles, walk 2miles, race day
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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