12 week training plan- Midnight Walk St Luke’s Week Monday Tuesday Thursday Friday Saturday Sunday Week 1 23/04/16 30 min Rest 45 min 40 min 3 mile Rest Walk Walk Cross Train Walk 30 min Bike/Swim Walk Week 2 30 min 30 min Rest 45 min 40 min 4 mile Rest Walk Walk Walk Cross Train Walk Bike/Swim Week 3 45 min 45 min Rest 45 min 40 min 5 mile Rest Walk Walk Walk Cross Train Walk Bike/Swim Week 4 45 min 45 min Rest 45 min 40 min 6 mile Rest Walk Walk Walk Cross Train Walk Bike/Swim Week 5 50 min 50 min Rest 50 min 40 min 8 mile Rest Walk Walk Walk Cross Train Walk Bike/Swim Week 6 60 min 60 min Rest 60 min 40 min 9 mile Rest Walk Walk Walk Cross Train Walk Bike/Swim Week 7 60 min 60 min Rest 60 min 40 min 10 mile Rest Walk Walk Walk Cross Train Walk Bike/Swim Week 8 60 min 60 min Rest 60 min 40 min 11 mile Rest Walk Walk Walk Cross Train Walk Bike/Swim Week 9 45 min 45 min Rest 45 min 40 min 12 mile Rest Walk Walk Walk Cross Train walk Bike/Swim Week 10 45 min 40 min Rest 45 min Rest 02/07/16 Rest Walk Cross Walk Train 13.1 mile Bike/Swim Race day Monday walks @ 65-70% of max Heart Rate (HR) Tuesday walks @70-75% of max HR Thursday walks @ 65-70% of max HR Cross Training @ 65-70% of max HR
12 week training plan- Midnight Walk St Luke’s Week Monday Tuesday Thursday Friday Saturday Sunday Week 1 23/04/16 30 min Walk 30 min Walk Rest 45 min Walk 40 min Cross Train Bike/Swim 3 mile Walk Rest Week 2 30 min Walk 30 min Walk Rest 45 min Walk 40 min Cross Train Bike/Swim 4 mile Walk Rest Week 3 45 min Walk 45 min Walk Rest 45 min Walk 40 min Cross Train Bike/Swim 5 mile Walk Rest Week 4 45 min Walk 45 min Walk Rest 45 min Walk 40 min Cross Train Bike/Swim 6 mile Walk Rest Week 5 50 min Walk 50 min Walk Rest 50 min Walk 40 min Cross Train Bike/Swim 8 mile Walk Rest Week 6 60 min Walk 60 min Walk Rest 60 min Walk 40 min Cross Train Bike/Swim 9 mile Walk Rest Week 7 60 min Walk 60 min Walk Rest 60 min Walk 40 min Cross Train Bike/Swim 10 mile Walk Rest Week 8 60 min Walk 60 min Walk Rest 60 min Walk 40 min Cross Train Bike/Swim 11 mile Walk Rest Week 9 45 min Walk 45 min Walk Rest 45 min Walk 40 min Cross Train Bike/Swim 12 mile walk Rest Week 10 45 min Walk 40 min Cross Train Bike/Swim Rest 45 min Walk Rest 02/07/16 13.1 mile Race day Rest Monday walks @ 65-70% of max Heart Rate (HR) Tuesday walks @70-75% of max HR Thursday walks @ 65-70% of max HR Cross Training @ 65-70% of max HR
12-week-training-plan.docx