Walking Tour: 201 level - designed by Therese Iknoian

For: those who have been exercising regularly 3-4 times a week for at least 30 minutes (and up to 45 minutes) each time

Why: It's important to allow your soft tissues, such as muscles and tendons, to get accustomed to a progressively more difficult exercise program so you can avoid undue injuries or discomfort. That's particularly true of added stresses like speed and hill training.

This will prepare you to walk 3-5 hours a day on moderate terrain with only a few hills.

Week 1 - E30, rest, E35, rest, E35, L40, rest

Week 2 - E30, E40, rest, E35, E30, L45, rest

Week 3 - E30, E40, rest, E35, E35, rest, L55

(down) Week 4 - E30, rest, E35, E30, rest, E40, rest

Week 5 - E35, S45 (@15"), rest, E35, E30, rest, L60

Week 6 - E35, E45 (or optional H @ 4), rest, E30, rest, L65, rest

Week 7 - E35, E50, rest, S40 (@20"), rest, E35, L75

(down) Week 8 - rest, E35, E40 (or optional H x 4), rest, E35, E60, rest

Week 9 -E40, E50, S40 (@20"), rest, E35, L80, rest

Week 10 - E40, E55, E45 (optional H @ 5), rest, E35, L85, rest

Week 11 - E45, E60, S50 (@20"), rest, E35, L90, rest

(down) Week 12 - E35, E45, rest, E35, rest, E45, rest

--week of trip--

 

 

© 2002-2003, all rights reserved by Therese Iknoian, use by permission only

For more information, go to www.totalfitnessnetwork.com