Advanced Walking Training Program. Goal Time: 50-59 mins for 6km.
Week | Monday | Tuesday | Wednesday | Thurs | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
1 | Brisk 60 mins walk | Easy 60 mins walk | Brisk 60 mins walk | Easy 60 mins walk | Brisk 60 mins walk | Easy 60 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
2 | Time trial: course 1.Fast 60 mins walk | Easy 60 mins walk | Brisk 60 mins walk | Easy 60 mins walk | Brisk 60 mins walk | Easy 60 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
3 | Time trial: course 1.Fast 60 mins walk | Easy 60 mins walk | Brisk 60 mins walk | Easy 60 mins walk | Brisk 60 mins walk | Easy 60 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
4 | Time trial: course 2.Fast 70 mins walk | Easy 70 mins walk | Brisk 70 mins walk | Easy 70 mins walk | Brisk 70 mins walk | Easy 70 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
5 | Time trial: course 2.Fast 70 mins walk | Easy 70 mins walk | Brisk 70 mins walk | Easy 70 mins walk | Brisk 70 mins walk | Easy 70 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
6 | Time trial: course 3.Fast 80 mins walk | Easy 80 mins walk | Brisk 80 mins walk | Easy 80 mins walk | Brisk 80 mins walk | Easy 80 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
7 | Time trial: course 3.Fast 80 mins walk | Easy 80 mins walk | Brisk 80 mins walk | Easy 80 mins walk | Brisk 80 mins walk | Easy 80 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
8 | Time trial: course 4.Fast 90 mins walk | Easy 90 mins walk | Brisk 90 mins walk | Easy 90 mins walk | Brisk980 mins walk | Easy 90 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
9 | Time trial: course 4.Fast 90 mins walk | Easy 90 mins walk | Brisk 90 mins walk | Easy 90 mins walk | Brisk980 mins walk | Easy 90 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
10 | Time trial: course 3.Fast 80 mins walk | Easy 80 mins walk | Brisk 80 mins walk | Easy 80 mins walk | Brisk 80 mins walk | Easy 80 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
11 | Time trial: course 2.Fast 70 mins walk | Easy 70 mins walk | Brisk 70 mins walk | Easy 70 mins walk | Brisk 70 mins walk | Easy 70 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
12 | Time trial: course 1.Fast 60 mins walk | Easy 60 mins walk | Brisk 60 mins walk | Easy 60 mins walk | Brisk 60 mins walk | Easy 60 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |
13 | Time trial: Fast 50 mins walk | Easy 50 mins walk | Brisk 40 mins walk | Easy 40 mins walk | Brisk 30 mins walk | Easy 30 mins walk in parks & gardens. | Rest or cross training: swim, cycle, tennis, dance sport, etc. |