Two Walking Programs
Below are two training programs, an “Ideal Program” and a “Minimum Program”. Ideally, beginning walkers will allow themselves 18 weeks to prepare for the Challenge. If you complete the 18-week Ideal Program you will be able to master the Challenge Walk with energy to spare. The Minimum Program is a 12-week program for beginning walkers who do not have 18 weeks available to prepare for the Challenge. It will give beginning walkers just enough preparation to have an enjoyable experience in the event. Walkers who have 18 weeks to train but cannot safely complete 13 miles of walking in one week, as the first week of the Ideal Program calls for, should start with the Minimum Program and then switch over to the Ideal Program at an appropriate point. Experienced walkers with a solid fitness base may begin the Ideal Program at Week 4, Week 6, or as late as Week 10, and repeat the final weeks of the Program in order to fill any remaining weeks before the event.
Each week the goal is to increase your total mileage safely. This is done mainly by adding to the distance of one long day per week. For the most part you should still rest every other day to recharge your body and muscles, but since you’re training for a two-day event you’ll occasionally do back-to-back long walks. Speed is not an issue until you are able to walk the distance comfortably, but try to walk a little bit faster one day per week.
Ideal Program (18 weeks)
|
Week |
M |
T |
W |
T |
F |
S |
S |
Miles |
|
1 |
OFF |
3 |
OFF |
3 |
OFF |
3 |
4 |
12 |
|
2 |
OFF |
3 |
OFF |
4 |
OFF |
3 |
5 |
15 |
|
3 |
OFF |
4 |
OFF |
4 |
OFF |
3 |
6 |
17 |
|
4 |
OFF |
4 |
OFF |
4 |
OFF |
3 |
8 |
19 |
|
5 |
OFF |
4 |
OFF |
4 |
OFF |
4 |
10 |
22 |
|
6 |
OFF |
4 |
4 |
OFF |
3 |
4 |
8 |
23 |
|
7 |
OFF |
4 |
OFF |
4 |
OFF |
4 |
12 |
24 |
|
8 |
OFF |
4 |
4 |
OFF |
3 |
4 |
10 |
25 |
|
9 |
OFF |
4 |
OFF |
4 |
OFF |
4 |
14 |
26 |
|
10 |
OFF |
4 |
4 |
OFF |
3 |
4 |
12 |
27 |
|
11 |
OFF |
4 |
OFF |
4 |
OFF |
4 |
16 |
28 |
|
12 |
OFF |
4 |
5 |
OFF |
4 |
5 |
12 |
30 |
|
13 |
OFF |
4 |
OFF |
5 |
OFF |
4 |
18 |
31 |
|
14 |
OFF |
4 |
5 |
OFF |
5 |
6 |
12 |
32 |
|
15 |
OFF |
4 |
OFF |
5 |
OFF |
4 |
20 |
33 |
|
16 |
OFF |
4 |
5 |
OFF |
5 |
6 |
12 |
32 |
|
17 |
OFF |
4 |
OFF |
4 |
OFF |
8 |
10 |
26 |
|
18 |
OFF |
3 |
3 |
OFF |
MS |
CHALLENGE |
WALK |
56 |
Minimum Program (12 weeks)
|
Week |
M |
T |
W |
T |
F |
S |
S |
Miles |
|
1 |
OFF |
1 |
0.5 |
1 |
OFF |
0.5 |
1 |
4 |
|
2 |
OFF |
1 |
1 |
1 |
OFF |
1 |
2 |
6 |
|
3 |
OFF |
1.5 |
1 |
1.5 |
OFF |
1 |
2 |
7 |
|
4 |
OFF |
2 |
1 |
2 |
OFF |
2 |
3 |
10 |
|
5 |
OFF |
3 |
OFF |
3 |
OFF |
3 |
6 |
15 |
|
6 |
OFF |
4 |
OFF |
3 |
OFF |
3 |
8 |
18 |
|
7 |
OFF |
4 |
OFF |
4 |
OFF |
3 |
10 |
21 |
|
8 |
OFF |
4 |
OFF |
4 |
OFF |
4 |
12 |
24 |
|
9 |
OFF |
4 |
3 |
OFF |
3 |
6 |
10 |
26 |
|
10 |
OFF |
4 |
OFF |
4 |
OFF |
4 |
15 |
27 |
|
11 |
OFF |
4 |
OFF |
4 |
OFF |
8 |
10 |
26 |
|
12 |
OFF |
3 |
3 |
OFF |
MS |
CHALLENGE |
WALK |
56 |
| 
