Tips for those wanting to walk the 1/2 marathon....

[lmhall2000]

I got all this from this website
http://teamoregon.com/publications/marwalka.html
As I was reading it I thought you guys might like a breakdown of some key points....Since we're doing the 1/2 marathon I've cut the numbers in half- so for a full marathon you need a working base of 20 miles a week.

1. Begin building your "walking base" that means you need to be walking 10 miles a week for about 6 months- we have over 19 months so if you're not a walker and need to lose weight this is the time to get started- I have 70 pounds left to lose so I'm right there with you.
2. It also says you need to be walking 5 days a week- also adding some other disciplines such as swimming, tennis to vary your workout some.
3.Work on building your base then move on to the schedule

Now the below numbers are for the full marathon- so cut them in half and pick either beginner, intermediate, or the tough one AFTER you have managed to walk atleast 10 miles a week for about 6 months- Hope this helps you guys-
If anyone has a training schedule for 1/2 marathons please forward so we won't have to do the math- but if someone accidentally trains for the 26 miler then he/she will smoke us all!
Tara
WALK MARATHON
TRAINING SCHEDULES
(distances in miles)

Basic Beginning

Week S M T W T F S Total

1 10 0 0 6 0 6 0 22

2 12 0 0 6 0 6 0 24

3 14 0 0 6 0 6 0 26

4 14 0 0 7 0 7 0 28

5 16 0 0 7 0 7 0 30

6 16 0 0 7 0 7 0 30

7 18 0 0 7(2T) 0 7 0 32

8 20 0 0 7(3T) 0 7 0 34

9 16 0 0 8(4T) 0 8 0 32

10 20 0 0 8(4T) 0 8 0 36

11 16 0 0 8(4T) 0 8 0 32

12 10 0 0 4(2T) 0 2 0 16

13 Marathon


Intermediate

Week S M T W T F S Total

1 12 0 3 6 3 6 0 30

2 14 0 3 6 3 6 0 32

3 14 0 3 7 3 7 0 34

4 16 0 3 7 3 7 0 36

5 16 0 3 8 3 8 0 38

6 18 0 3 8 3 8 0 40

7 18 0 4 8(2T) 4 8 0 42

8 20 0 4 8(3T) 4 8 0 44

9 20 0 4 8(4T) 4 8 0 44

10 16 0 4 8(5T) 4 8 0 40

11 20 0 4 8(6T) 4 8 0 44

12 10 0 2 4(2T) 2 2 0 16

13 Marathon



Advanced

Week S M T W T F S Total

1 14 0 3 6 3 6 3 35

2 16 0 3 6 3 6 3 37

3 16 0 3 7 3 7 3 39

4 18 0 3 7 3 7 3 41

5 18 0 3 8 3 8 3 43

6 20 0 3 8 3 8 3 45

7 16 0 4 8(4T) 4 8 4 44

8 20 0 4 8(4T) 4 8 4 48

9 16 0 4 8(5T) 4 8 4 44

10 20 0 4 8(5T) 4 8 4 48

11 16 0 4 8(6T) 4 8 4 44

12 10 0 2 4(2T) 2 2 0 16

13 Marathon

 

[zurgswife]

Thanks for the Schedule.....It adds more realness to the idea

 

[geetey]

Pardon me for being dense... but if we are doing 2 and 3 mile WATP tapes 5 or 6 times a week, would they qualify as the 10 mile a week base? It is walking and it isn't walking. Just curious!

 

[lmhall2000]

Geetey- I haven't seen the tapes so I'll just add my thoughts- you need to be walking 10 miles at a fairly good clip- consistently- we're aiming for a 16 minute mile- if you have access to a gym and punch in a 4.0 speed- that will give you a 15 minute mile- if you can go at that speed for 2 miles straight then you're right on target. I'm probably 2 months from being able to hit that, I do a mile on the treadmill at 3.5 miles/hr which is about a 17.5 minute mile. The article recommends finding a track where you can mark your time and see what your official time for a mile is.

On a side note- we're both from TN and we both started at 236! So HI Twinkie! Maybe someone else that uses WATP could elaborate on their method and how it applies to this training schedule.
Tara

 

[karebear1]

Thanks for the info. I noticed that this is from Portland, Oregon. That's where I live. I might just try to get online and find them or call them. Is there a particular site you got this info from?

Karen

 

[geetey]

Hi Tara, my Twinkie!
The WATP tapes get you to do a 15 minute mile, but you aren't just walking. You march, kick, lift your knees, etc. I have access to a treadmill and do a 16-18 minute mile (it's easy to get lost in the tv ). I do the 2 or 3 mile tape 5-6x weekly. Usually on that open day, I just use the treadmill and lift weights with my dh at his fitness center.

I hope you are surviving this nasty weather! I am tired of the rain and it isn't even close to being over! You are doing a great job! Keep up the fanstastic job!!

Terry

 

[glo]

I do the WATP tapes, and the treadmill, and the treadmill is alot worse per mile. I think WATP burns the same amount as walking the miles, but not the same walk distance. I walk a 15 minute mile now and walk about 10-15 miles a week....I can't wait to do this

 

[lmhall2000]

turned me to their link- www.teamoregon.com - it looks like there's a Portland marathon team that helps people train for them- so they might have some great information that you could get from them- I only checked out the part about training for walking the marathon- there were many other sections there. Let us know if you find anything out!!!
Tara

 

[nativetxn]

Tara, this is great info. I'm not going to participate in the marathon, I don't think, because I don't know if I will be going to WDW then, but how helpful for everyone else.

You're one of those facilitators aren't you? You are facilitating our success. I like that--it sounds important. WAIT, you <i>are</i> important

 

[Debbie]

 

[dmslush]

Thanks for breaking down the numbers for us! I have so much weight too lose, it seems almost impossible, but I know I can do it if I set this marathon as my 'gift' to myself!