PROGRAM FOUR: Varying your Workouts for Maximum Effects
*Count heart rate for 15 seconds and multiple it by 4= beats per minute
Monday: Rest day. No walking of significant distance or intensity. (There will be days when you can’t walk due to class schedule or you may wish to add in up to three rest days or cross-training days a week- alternating with your walking days… “Each week I shall have one rest day on day seven”. Tuesday: “Economy Workout”- warm up for 10 minutes at any easy pace. Than walk as fast as you can for 30 seconds. After 30 seconds, drop down to an easy pace for 2 minutes. Repeat the 30 seconds speed/2 minutes rest 8/12 times. Cool down with a 10-minute easy pace walk. Wednesday: “Recovery”- Easy 1 mile walk at 65-70% of your Thursday: “Threshold Workout #1"-Speed. 10 minute warm up at easy walking pace. Walk fast for 8 minutes at your max heart rate. Then slow down to an easy pace for 2 minutes. Repeat this for 3-4 repetitions. Cool down for 10 minutes at an easy pace. (The threshold pace is strenuous, but one you could maintain throughout a 6-mile race. You will be breathing very hard and able to speak only in short phrases). Friday: “Recovery”- Easy 1 mile walk at 65-70% of your max heart rate. Saturday: “Threshold Workout #2”- steady state or tempo workout. Warm up Sunday: “Distance Workout”- walk 5 to 7 miles at 70-75% of your *The key to the these workouts is not to exceed your lactate threshold- working out so hard and long that your body builds up lactic acid in the muscles. This occurs when working out at 90% or more of your maxim heart rate for more than 50 minutes. |
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The Programs |
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