CONCHATHON WALK TRAINING CALENDAR
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| WEEK 1 | WEEK 4 | WEEK 7 | WEEK 10 | |
|---|---|---|---|---|
| SUN | Walk 15-18 minutes | Walk 20 minutes | ||
| MON | Walk 30 minutes | |||
| TUES | Walk continuously 15 minutes | Walk 18-20 minutes | Walk 25 minutes | Walk stairs or hills 5 minutes |
| WED | Walk 30 minutes | |||
| THUR | Walk 15 minutes | Walk 18-20 minutes | Walk 25 minutes | |
| FRI | Walk stairs or hills 5 minutes | |||
| SAT | Walk 20 minutes | Walk 25 minutes | Walk 30 mins |
| WEEK 2 | WEEK 5 | WEEK 8 | WEEK 11 | |
|---|---|---|---|---|
| SUN | Walk 15 minutes | Walk 25-30 minutes | Walk stairs/hills 5 mins; walk 10 mins | |
| MON | Walk 20 minutes | |||
| TUES | Walk 15 minutes | Walk 25-30 minutes | Walk 30-35 minutes | |
| WED | Walk 20 minutes | Walk stairs/hills 5-8 mins | ||
| THUR | Walk 15 minutes | Walk 20 minutes | Walk 25-30 minutes | Walk 30-35 minutes |
| FRI | ||||
| SAT | Walk 20 minutes | Walk 30 minutes | Walk stairs/hills 5 mins; walk 10 mins |
| WEEK 3 | WEEK 6 | WEEK 9 | WEEK 12 | |
|---|---|---|---|---|
| SUN | Walk 15-18 minutes | Walk 20-25 minutes | Walk 30 minutes | Walk 30-35 mins |
| MON | ||||
| TUES | Walk 15-18 minutes | Walk 20-25 minutes | Walk stairs or hills 5-10 minutes; rest as needed | Walk 35 minutes |
| WED | Walk 20-25 minutes | Walk stairs/hills 5 mins; rest 3 mins (2x) | ||
| THUR | Walk 15-18 minutes | Walk 20-25 minutes | ||
| FRI | Walk stairs or hills 5-10 minutes; rest as needed | Walk 35 minutes | ||
| SAT | Walk 15-18 minutes | Walk 20 minutes | Walk 25-30 minutes | Walk 35 minutes |
| WEEK 13 | WEEK 16 | WEEK 19 | WEEK 22 | |
|---|---|---|---|---|
| SUN | Walk stairs/hills 8 mins; rest 3 (3x) | Walk 45-50 mins | Walk stairs/hills 12-15 mins | Walk 3 miles |
| MON | Walk 35 minutes | Walk 45-50 mins | Walk 45 minutes | Walk stairs/hills 10 mins; walk 2 miles |
| TUES | ||||
| WED | Walk stairs/hills 8 mins; walk 20 mins | Walk stairs/hills 10-12 mins; walk 15 mins | Walk 3 miles | |
| THUR | Walk 35-40 mins | Walk 50-60 mins | Walk stairs or hills 15 minutes | |
| FRI | Walk 35-40 minutes | Walk 45-50 mins | ||
| SAT | Walk 35-40 minutes | Walk stairs 10 mins; walk 20 mins | Walk 3.5 miles |
| WEEK 14 | WEEK 17 | WEEK 20 | WEEK 23 | |
|---|---|---|---|---|
| SUN | Walk stairs/hills 10 mins; walk 10 mins | Walk 50 mins | Walk 50-60 mins | Walk stairs/hills 10 mins; walk 2 miles |
| MON | Walk stairs/hills 8-10 mins; walk 25 mins | |||
| TUES | Walk 40 minutes | Walk stairs/hills 12-15 mins | Walk 2 miles | |
| WED | Walk stairs/hills 10 mins; walk 10 mins | Walk 50 mins | Walk stairs/hills 10 mins; walk 20-25 mins | Walk stairs/hills 15 mins |
| THUR | Walk 40 minutes | Walk 50 mins | Walk 50-60 mins | Walk 3.5 miles |
| FRI | ||||
| SAT | Walk 40-45 minutes | Walk stairs/hills 12-15 minutess | Walk 60 mins | Walk stairs/hills 10 mins; walk 2 miles |
| WEEK 15 | WEEK 18 | WEEK 21 | WEEK 24 | |
|---|---|---|---|---|
| SUN | Walk stairs/hills 8 mins; walk 20 mins | Walk 50-60 minutes | Walk 3 miles | Walk 4 miles |
| MON | Walk stairs/hills 10 mins; walk 1.5 miles | Walk stairs/hills 15 mins | ||
| TUES | Walk 45 minutes | Walk stairs 10 mins; walk 25 mins | Walk 2 miles | |
| WED | Walk stairs/hills 12-15 minutes | Walk 50-60 minutes | Walk 3 miles | |
| THUR | Walk 45 minutes | Walk stairs/hills 12-15 mins | Walk stairs/hills 10 mins; walk 2 miles | |
| FRI | Walk stairs 10 mins; walk 25 mins | |||
| SAT | Walk stairs/hills 8-10 mins; walk 20 mins | Walk 50-60 minutes | Walk stairs/hills 10 mins; walk 1.5 miles | Walk 4 miles |
| WEEK 25 | WEEK 28 | WEEK 31 | WEEK 34 | |
|---|---|---|---|---|
| SUN | Walk hills/stairs 10 mins; walk 2.5 miles | Walk 4.5 miles | Walk hills/stairs 10 mins; walk 5 miles | Walk 6 miles, rest as needed |
| MON | Walk 3 miles | |||
| TUES | Walk 3 miles | Walk hills/stairs 15-20 minutes | Walk hills/stairs 20 mins | |
| WED | Walk hills/stairs 15 mins; walk 2 miles | Walk hills/stairs 10-15 mins; walk 2.5 miles | Walk hills/stairs 15 min; walk 3 miles | Walk 4 miles |
| THUR | Walk 4 miles | Walk 4.5 miles | Walk 4 miles | Walk hills/stairs 15-20 minutes; walk 3 miles |
| FRI | ||||
| SAT | Walk 4 miles | Walk hills/stairs 12-15 mins; walk 3 miles | Walk hills/stairs 8-10 mins; walk 4 miles | Walk 5 miles |
| WEEK 26 | WEEK 29 | WEEK 32 | WEEK 35 | |
|---|---|---|---|---|
| SUN | Walk hills/stairs 15 mins; walk 2 miles | Walk 5 miles | Walk 5 miles | Walk 5-6 miles over hilly course |
| MON | Walk hills/stairs 15-20 minutes | Walk hills/stairs 10 mins; walk 1 mile | Walk hills/stairs 15 mins; walk 2-3 miles | Walk 2 miles |
| TUES | Walk 4 miles | |||
| WED | Walk 4 miles | Walk 4 miles | Walk hills/stairs 10 mins; walk 3 miles | |
| THUR | Walk 4 miles | Walk hills/stairs 15 mins; walk 2 miles | Walk hills/stairs 15-20 mins; walk 3 miles | Walk 4 miles |
| FRI | Walk hills/stairs 10 mins; walk 2 miles | Walk 4.5 miles | ||
| SAT | Walk 4 miles | Walk hills/stairs 15 mins; walk 3 miles | Walk hills/stairs 10 mins; walk 4 miles |
| WEEK 27 | WEEK 30 | WEEK 33 | WEEK 36 | |
|---|---|---|---|---|
| SUN | Walk 4.5 miles | Walk 5 miles | Walk hills/stairs 8-10 minutes; walk 4 miles | Walk 5-6 miles |
| MON | Walk hills/stairs 15-20 mins | Walk 4 miles | ||
| TUES | Walk hills/stairs 15-20 mins | Walk hills/stairs 20 minutes | Walk 3-4 miles | |
| WED | Walk hills/stairs 10-12 minutes; walk 2.5 miles | Walk hills/stairs 15 mins; walk 3 miles | Walk hills/stairs 15 mins; walk 2-3 miles | |
| THUR | Walk 4 miles | Walk 4 miles | Walk 4 miles | Walk 4-5 miles |
| FRI | Walk hills/stairs 15 mins; walk 3 miles | |||
| SAT | Walk hills/stairs 10-12 minutes; walk 3 miles | Walk hills/stairs 15 mins; walk 3 miles | Walk 4.5 miles | Walk hills/stairs 15-20 minutes; walk 3 miles |
| WEEK 37 | WEEK 40 | WEEK 43 | WEEK 46 | |
|---|---|---|---|---|
| SUN | Walk 6 miles | Walk 6-7 miles over hilly course | Walk 7-8 miles on hilly course; rest if needed | Walk 7-9 miles over hilly course |
| MON | Walk hills/stairs 25-30 minutes | |||
| TUES | Walk hills/stairs 20-25 mins | Walk 5 miles | Walk 4 miles | Walk stairs/hills 30 mins |
| WED | Walk 4 miles | Walk hills/stairs 15 mins; walk 4 miles | ||
| THUR | Walk hills/stairs 15 mins; walk 4 miles | Walk hills/stairs 15 mins; walk 4 miles | Walk hills/stairs 25-30 minutes | Walk 5-6 miles |
| FRI | Walk 5 miles | Walk 5 miles | ||
| SAT | Walk hills/stairs 15 mins; walk 4.5 miles | Walk 6 miles | Walk hills/stairs 15 mins; walk 4 miles | DO EVENT! |
| WEEK 38 | WEEK 41 | WEEK 44 | WEEK 47 | |
|---|---|---|---|---|
| SUN | Walk 6 miles over hilly course | Walk hills/stairs 15-20 mins; walk 5 miles | Walk 7-8 miles over hilly course | |
| MON | Walk hills/stairs 10 mins; walk 3 miles | |||
| TUES | Walk 4 miles | Walk 5-6 miles | ||
| WED | Walk 4 miles | Walk hills/stairs 25-30 mins | Walk hills/stairs 30 mins | |
| THUR | Walk hills/stairs 15 mins; walk 3 miles | Walk hills/stairs 15 mins; walk 4 miles | Walk hills/stairs 15-20 mins; walk 3 miles | |
| FRI | ||||
| SAT | Walk hills/stairs 10 mins; walk 4 miles | Walk hills/stairs 15 mins; walk 4 miles | Walk 6-7 miles over hilly course |
| WEEK 39 | WEEK 42 | WEEK 45 | WEEK 48 | |
|---|---|---|---|---|
| SUN | Walk 6 miles over hilly course | Walk 7 miles over hilly course | Walk 6-7 miles over hilly course | |
| MON | Walk 3 miles | Walk 4 miles | ||
| TUES | Walk hills/stairs 20-25 mins | Walk hills/stairs 25-30 mins | ||
| WED | Walk 5 miles | Walk hills/stairs 25-30 minutes | Walk hills/stairs 20 mins; walk 4 miles | |
| THUR | Walk hills/stairs 10-25 mins; walk 4 miles | Walk 5 miles | ||
| FRI | Walk hills/stairs 20 mins; walk 3-4 miles | Walk hills/stairs 20 mins; walk 5 miles | ||
| SAT | Walk 5 miles |