Walking Only 4 Mile Plan
Not up to running? Then consider walking the 4 miler. Here is a plan to help you get there.
| DAY ONE | DAY TWO | DAY THREE | |
|---|---|---|---|
| WEEK ONE (5/3-5/9) | 5 minute warmup walk. Then alternate 60 seconds fast walking with 90 seconds easy walking for a total of 20 minutes. | same as Day one | Same as Day One. |
| WEEK TWO (5/10-5/16) | 5 minute warmup walk. Then alternate 90 seconds of fast walking with 2 minutes of easy walking for 20 minutes total. | same as Day One | Same as Day one. |
| WEEK THREE (5/17-5/23) | 5 minute warmup walk. Then do two repetitions of the following. Fast walk 90 seconds, easy walk 90 seconds. Fast walk 3 minutes, easy walk 3 minutes. | Same as Day One | Same as Day One |
| WEEK FOUR (5/24-5/30) | 5 minute warmup walk. Then fast walk 3 minutes, easy walk 90 seconds. Fast walk 5 minutes, easy walk 2 1/2 minutes. Fast walk 3 minutes, easy walk 90 seconds. Fast walk 5 minutes. | Same as Day One | Same as Day One |
| WEEK FIVE (5/31- 6/6) | 5 minute warmup walk. Fast walk 5 minutes, easy walk 3 minutes. Fast walk 5 minutes, easy walk 3 minutes. Fast walk 5 minutes. | Same as Day One | Same as Day One |
| WEEK SIX (6/7-6/13) | 5 minute warmup walk. Fast walk 5 minutes, easy walk 3 minutes. Fast walk 8 minutes, easy walk 3 minutes. Fast walk 5 minutes. | 5 minute warmup walk. Fast Walk 2 miles or 30 minutes. | 5 minute warmup walk. Fast Walk 2 1/4 miles or 38 minutes. |
| WEEK SEVEN (6/14- 6/20) | 5 minute warmup walk. Fast walk 2.5 miles. (should be about 38 minutes) | 5 minute warmup walk. Fast walk 2.75 miles (about 40 minutes) | 5 minute warmup walk. Fast walk 2.75 miles or 40 minutes. |
| WEEK EIGHT (6/21-6/27) | 5 minute warmup walk. Fast walk 3 miles ( about 45 minutes) | 5 minute warmup walk. Fast walk 3.5 miles ( about 52 minutes) | Race Day! 5 minute warmup walk before race, then fast walk 4 miles! |