Walkers

WALKERS

This sample Running Program is an example of the Personalized Training Program which will be built specifically for you as part of your Member Services benefits when joining RUNY2K. All individual Programs are built with the following factors being considered:

YOUR RUNNING HISTORY - particularly over the past six weeks
YOUR INJURY HISTORY- both overuse injuries and acute injuries
YOUR SHORT AND LONG TERM PERSONAL FITNESS & LIFESTYLE GOALS

-13 WEEK WALKING DEVELOPMENT PROGRAM-

Week#	SUN	MON	TUE	WED	THU	FRI	SAT	TOTAL
1	W50	--	W30	--	W30	--	REST	110
2	W50	--	W30	--	W30	--	REST	110
3	W50	--	W30	--	W30	--	REST	110
4-11
12	W50	--	W45	--	W40	--	REST	135
13	W50	--	W45	--	W45	--	REST	140

BARRY'S TEN RULES OF TRAINING

Consider health & fitness as work in progress!
Train -- don't strain.
In training it's the time you spend -- not the distance you cover.
You perform as well as you eat -- and sleep.
Drink 250ml every 20 minutes -- more if it's hot.
Stretching properly is as important as the training session.
Never try anything new in a Race -- drinks, clothing or techniques.
Eat some high carbohydrate within 30 minutes of completing a training session.
Try to get extra sleep on the days you train -- a good rule is minute for minute.
Listen to your body -- it's your best friend -- don't let it down and it won't let you down.