Half Marathon Training for Walkers
		MON	TUES	WED	THURS	FRI	SAT	SUN
WEEK	Date	Walk	Cross-train	REST	Walk-Form	Cross-train	Walk	REST
		(min.)	(min.)		(min.)	(min.)	(miles)
Week 14	Sep 1 – Sep 7	30	30	REST	30	30	2	REST
Week 13	Sep 8 – Sep 14	30	30	REST	30	30	3	REST
Week 12	Sep 15 – Sep 21	30	30	REST	30	30	4	REST
Week 11	Sep 22 - Sep 28	40	30	REST	30	30	5	REST
Week 10	Sep 29 - Oct 5	40	40	REST	40	30	3	REST
Week 9	Oct 6 - Oct 12	40	40	REST	40	30	6	REST
Week 8	Oct 13 - Oct 19	50	40	REST	40	30	7	REST
Week 7	Oct 20 -  Oct 26	50	40	REST	50	30	4	REST
Week 6	Oct 27 - Nov 2	60	40	REST	50	30	8	REST
Week 5	Nov 3 - Nov 9	60	40	REST	50	30	6	REST
Week 4	Nov 10 – Nov 16	60	40	REST	50	30	10	REST
Week 3	Nov 17 - Nov 23	60	30	REST	40	30	8	REST
Week 2	Nov 24 - Nov 30	40	30	REST	40	30	5	REST
Week 1	Dec 1 - Dec 7	30	30	REST	REST	20	Half Marathon	REST

This training program is provided as a guideline and should be used with discretion based upon your current physical health & condition. Please see accompanying notes.

 

 

For more information and to
register to Walk the
Reggae Half Marathon in Negril on December 6, 2008
go to www.reggaemarathon.com

 

 

YOU-CAN-WALK the Reggae Half Marathon

 

A 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 Marathon or 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 14-week training program* (overleaf). See you at 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.