Traingplan2015us 3 by Walk the Walk America

Getting out in the fresh air to Walk, jog or run is a great way to get fit and clear your mind. Along with the warm-ups and stretching, think about your personal safety. It’s unlikely that anything will happen, but it’s always best to be prepared. So here are some useful tips on how to stay safe whilst out pounding the pavement...

Getting ready Plan your route

• Choose circular routes so you don’t need to retrace your steps. • If you intend to walk in the evening, test your route in daylight first. • Avoid quiet pathways – especially if they’re lined with bushes where someone could be hiding. • Walk with a friend or join a group. • Make a note of places on the route where you could get help - such as a police station, shops, or garages. • Tell someone the route you’re taking and what time you’ll be back. • If you’re young, talk it over with a parent or guardian. It might be better to start on a school running track to see how far you can go. Or why not form your own walking group with friends or family?

3 4

What to wear

• Always dress comfortably but appropriately for the area and time of day that you are walking. • Avoid hooded tops. They may be cozy but they restrict your vision.

Pack the essentials

• Take money or a travel card in case you need transport home. • Keep your cash and keys out of sight in a bum bag or secure pocket. • Carry your cell phone; make sure it is fully charged and store any numbers that would be needed in an emergency under ICE (In Case of an Emergency). • Keep any medical or useful information that could be vital in the unlikely event of an accident, written on the inside of your bum bag. • Carry a personal alarm set at 130 decibels or more. • Take a map if you don’t know the area (It’s easy to print one off of the internet).

Visit walkthewalk.org/ mapping for a variety of sites which will help you to plan your routes and distances before you set off.

10 steps to staying safe and TRAINING for your Walk the Walk

Challenge!

Avoid unnecessary risks

• Vary your route and the times you go out. • Always find a safe way home if you can’t stick to your route. Catch a bus or get a taxi if you need to. • Face oncoming traffic when you’re on roads and avoid parked cars. • Never accept a lift from a stranger, no matter how tired you are. • When a stranger walks towards you, don’t look down. Keep your eyes neutral, briefly acknowledge the person and then look to either side of the individual to show that you are unfazed by their presence.

When things don’t go as planned

If at any time you do feel threatened or vunerable...

• Try not to panic. Exhale to breathe properly and release tension. It helps you think more clearly. • Put yourself first. Possessions can always be replaced, so give them up if someone tries to grab them.

…Take action

• If you feel threatened, get away as soon as possible. Go to a public place where you’ll find people and you can get help. • Shout loudly if you’re trapped. Give an instruction, such as ‘Call the Police’, so people know what to do immediately. • Set off your personal alarm near the attacker’s ear. It will shock and disorientate them, giving you vital seconds to get away. • Ignore any verbal abuse if it’s shouted at you and head for a public place. • Don’t run away from a dog that’s barking or snapping at your heels. Stop and shout ‘No!’ ‘Down!’or ‘Sit!’ and if the owner is nearby, ask them to call their dog. • Report any incident to the police as soon as possible. You could be helping someone else.

When you’re out

Rain or shine, day or night

• Keep your wits about you. Remember that wearing headphones can stop you from hearing trouble or traffic approaching (even walking with one earpiece is risky). • Always walk with confidence. • Trust your instincts. If something doesn’t feel right, move on quickly. • Keep to your fitness level. You’re only competing with yourself and you’ll need extra energy if there’s an emergency. • Make sure no one is left behind if you’re in a group. • If you find yourself in a situation where cars are passing too close to you, pick up a stick of about 18” long and hold it out at right angles to your body as you walk. It will not protect you but it will encourage drivers to take a wider arc around you! • Be aware of cyclists who use the pavements illegally and often come up behind you without ringing a bell!

9 10 After dark

• Be seen by wearing high-visibility clothing. • Keep to routes that are well lit and populated. • Check your route in daylight before going out in the dark.

Now open up this poster for your, “12 weeks to get fit Training Plan!”

Being prepared makes sense. Now you know how to stay safe, you’ll feel confident to get out there, get fit and above all, enjoy yourself! Walk the Walk is a charity not only dedicated to raising money for vital breast cancer causes but also encouraging women and men to become fitter and healthier by including exercise into each and every day.

Walk the Walk America P.O. Box 1473 New York, NY 10113

(212) 488-6560 info@walkthewalkamerica.com walkthewalkamerica.com

Walk the Walk America is a 501(c)(3) organization (EIN #45-4855356) and any contribution you may make may be tax deductible under federal tax law. The information in this guide has been written by, and is under © copyright to Walk the Walk Worldwide.

Full Marathon training plan WEEK

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

3 miles - steady pace

Relax and stretch

3 miles - steady pace

Relax and stretch

3 miles - steady pace

Relax and stretch

4 miles - steady pace

Relax and stretch

4 miles - steady pace

Relax and stretch

4 miles - steady pace

Relax and stretch

5 miles

Relax and stretch

4 miles - pick up the pace

Any other activity

4 miles - increase exertion

Relax and stretch

6 miles - steady pace

Relax and stretch

5 miles - increase exertion

Any other activity for a minimum 30 mins

5 miles - pick up the pace

Any other activity

Relax and stretch

8 miles - steady pace

Any other activity

5 miles - pick up the pace

Relax and stretch

4 miles - increase exertion

Any other activity

Relax and stretch

10 miles - cover the distance, feel the pace

Relax and stretch

Any other activity

4 miles - increase exertion

Any other activity

6 miles - intervals

Relax and stretch

12 miles - distance and speed

Relax and stretch

6 miles - speed

Any other activity for a minimum 30 mins

Relax and stretch

6 miles - intervals

Any other activity for a minimum 30 mins

Relax and stretch

14 miles - distance and speed

Relax and stretch

6 miles - speed

Relax and stretch

6 miles - intervals

Relax and stretch

16 miles - distance and speed

Relax and stretch

6 miles - speed

Any other activity for a minimum 30 mins

7 miles - speed

Any other activity

6 miles - speed

Relax and stretch

Any other activity for a minimum 30 mins

7 miles - pick up the pace

Relax and stretch

7 miles - speed

Relax and stretch

5 miles - speed

Relax and stretch

5 miles - speed

Any other activity

3 miles - speed

Relax and stretch

3 miles - speed

Relax and stretch

Why not try dance classes?

16 miles - distance and speed

20 miles The long one!

5 miles - speed

Stretch a little gain a lot!

How is your speed?

Relax and stretch

If you can do 20... Relax and stretch you can do 26!

Relax and stretch

Wow! Half way there!

Pilates is great for Walkers

TOTAL

Plenty of stretching today!

30 30

The Big Day!

11 26.2

Celebration!

By following this plan, you should successfully and comfortably complete your Marathon. Any additional training walks to those shown here can only benefit you! To use this plan, you should be able to walk 3 miles at a constant and steady pace of approximately 18 - 20 minutes per mile. If you are not quite ready, start with the first few weeks of the Half Marathon training plan. The goal is to complete 14 minute miles, or less, and complete a Marathon in approximately 6 hours.

Most importantly, to be successful, make this plan fit in with your life!

Blue Walk days Start by getting used to regular walking and finding your pace. Yellow Try other activities such as swimming, dancing or even kick boxing, as they all complement Walking. Whichever you choose, make sure it increases your heart rate. Try to include some technique from the beginning, particularly using your arms as it will really help you to progress. Green Let your body rest on these days, but that does not mean do nothing. Make it a daily habit to spend 15 minutes stretching or even better, take up pilates. This is not only an ideal companion to Walking but also, you will really notice a difference with your walking and flexibility.

How does it work? Week 1 - 4 Start at a steady pace, get used to regular walking, work on your technique developing good posture, strong arm movement and a good push off. You will be able to develop a powerful and faster speed as you progress. Start stretching every day, including your rest days, even if it is only 5 minutes whilst you watch TV – I can’t stress how different you will feel! Week 5 - 8 Everything is increasing; your energy, stamina and the distance! Keep on stretching and keep a log of each training day to track your progress. Introduce

interval training – alternating between walking as fast as you can for 1 - 2 minutes and then slowing down to recover for double the time of the fast walking. Repeat as often as you are able in one session. Week 9 - 12 By now your speed and stamina will be coming together and, if you have time, lengthen the mid week walks on weeks 9 and 10.

Remember - If you think you can, you will... 65% of training for a Marathon is in the mind!

Half Marathon training plan WEEK

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

2 miles - steady pace

Relax and stretch

2 miles

Relax and stretch

2 miles

Relax and stretch

2 miles

Relax and stretch

2 miles

Relax and stretch

3 miles

Relax and stretch

3 miles

Relax and stretch

3 miles - picking up the pace

Any other activity

3 miles

Relax and stretch

4 miles - distance

Relax and stretch

3 miles - increasing speed

Any other activity

3 miles

Relax and stretch

4 miles

Relax and stretch

6 miles - go the distance

Relax and stretch

3 miles - increase the pace

Any other activity

3 miles

Relax and stretch

Any other activity

6 miles - strengthening

Any other activity for a minimum 30 mins

4 miles - pick up the pace

Relax and stretch

7 miles - strengthening

Relax and stretch

4 miles - speed

Any other activity

Relax and stretch

3 miles - speed

Any other activity for a minimum 30 mins

8 miles - strength and speed

Relax and stretch

4 miles - speed

Relax and stretch

Any other activity for a minimum 30 mins

6 miles and going strong!

4 miles - speed

Try swimming!

How is your speed?

Fantastic! You’re half way there!

Stretch a little gain a lot!

Pilates makes you stronger!

4 miles

Any other activity

4 miles - intervals

Relax and stretch

5 miles - try speed and distance

2 miles

Relax and stretch

5 miles - intervals

Any other activity

Relax and stretch

4 miles - speed

Any other activity for a minimum 30 mins

8 miles - strength and speed

Relax and stretch

4 miles - speed

Any other activity

Relax and stretch 3 miles - speed

10 miles speed Last big Relax and stretch push before The long one! th e

Relax and stretch

2 miles

Any other activity for a minimum 30 mins

Relax and stretch

2 miles

Relax and stretch

3 miles - speed

big day!

Any other activity for a minimum 30 mins

The goal is to complete a Half Marathon in 3 hours – walking approximately 13 - 15 minute miles.

Enjoy a well earned day off!

The Big Day!

8 15 5 13.1

You did it!

To use this plan, you must be able to walk 2 miles at a constant pace of 18 - 20 minutes per mile. If you are not able to do this yet, start with walking as fast as you can until you are up to 2 miles and then repeat the first week as many times as necessary.

TOTAL

Blue Walk days Start by just getting into the habit of walking regularly – mix long walks with short walks... Try increasing your speed just a little each time you do a short walk. After week 6, why not try interval training; alternating walking fast and slow to increase stamina.

How does it work? Week 1 and 2 Get used to walking regularly. If you are new to walking or actively using your body to get fitter, pace yourself and feel an increase in your heart rate but don’t do too much too soon...

Yellow Try any other activity to help increase your stamina and fitness. Swimming, dancing, spinning, kick boxing or pilates – enjoyment is the deciding factor! Start off with 15 minutes and build up your time. Choose whatever you enjoy, but make sure you always increase your heart rate.

Week 3 and 4 You will begin to feel that you have more energy by now, so start introducing other activities and really feel your muscle tone and energy develop.

Green Take a rest from aerobic activity – but spend 5 - 10 minutes a day having a good stretch. The more you do, the more you will want to do and you will really notice a difference with your walking and flexibility.

Week 5 and 6 Now you’re walking – pick up the pace on short walks to increase speed – long walks to increase stamina.