training program
YOU-CAN-WALK the Reggae Half Marathon Training Program
Introduction:
A Half Marathon is a great way to increase your fitness, push past a plateau, learn what your body is capable of doing and challenge yourself. Running a Half Marathon may seem impossible at the moment but with the right training program it is doable.
A good way to get started is to WALK a Half Marathon. We invite you to walk the Reggae Half Marathon by trying this 17-week training program.
See you at the Reggae Marathon!
Notes to Training Program:
Warm-up and cool down for at least 5 minutes before and after workouts.
Walk Days:
Walk at a comfortably brisk pace. You should be able to carry out a conversation with a little bit of effort.
Cross-Training Days:
Do any activity that works your legs in a different way than walking does such as bicycling, swimming, yoga.
Walk Form Days:
Practice this drill after your 30, 40 or 50-minute walk: increase your speed to a challenging pace for 30 seconds. Follow with 1 minute of easy walking. Repeat four times, and then cool down.
***Program: adapted from Marathoning for Mortals: a Regular Persons Guide to the Joys of Running or Walking a Half Marathon or Marathon by John “The Penguin” Bingham and Jenny Hadfield (MA, CPJ, Rodais Inc 2003). This program is offered by Reggae Marathon only as a guide.
