12-Week Walk Schedule from www.powerwalking.com
WeekMONTUESWEDTHURSFRISATSUN
130-45 min fast30-45 min fast4x30 sec
8x15 sec		30-45 min fast60 min
230-45 min fast30-45 min fast5x30 sec
9x15sec		30-45 min fast 1 hr 15 min
goal pace 15 min /mile
330-45 min fast30-45 min fast

6x30

10X15

30-45 min fast60 min
430-45 min fast30-45 min fast

7x30

11X15

30-45 min fast1 hr 45 min
530-45 min fast30-45 min fast

8x30

12X15

30-45 min fast1 hr 15 min
goal pace 14:30 min/mile
630-45 min fast30-45 min fast

9x30

13X15

30-45 min fast2 hr 15 min
730-45 min fast30-45 min fast

10x30

14X15

30-45 min fast1 hr 45 min
830-45 min fast30-45 min fast

11x30

15X15

30-45 min fast2 hr 45 min
930-45 min fast30-45 min fast

13x30

16X15

30-45 min fast2 hrs
goal pace 14 min/mile
1030-45 min fast30-45 min fast

14x30

17X15

30-45 min fast3 hr 15 min
1130-45 min fast30-45 min fast

15x30

18X15

30-45 min fast1 hr 30 min
1230-45 min fast30-45 min fast

16x30

19X15

30-45 min fastRACE

 

 

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