Walkers

Congratulations on setting the 2008 Tulsa Run as your goal! If you are new to exercise or are just beginning to create a good walking program, this workout is for you. It starts slowly and works you up to the 15k in October.

Try to time your miles once a week on your Power Walk days to see how fast your mile time is. The race course is open for 3 hours so it’s important to be able to walk a 15 minute mile or less for the entire 9.3 miles. Another option is to mix running and walking for the race.

Walking Program - Beginners - 15K

	MON	TUE	WED	THU	FRI	SAT	SUN
Week 1	Rest	20 min E	15 min I	20 min E	Rest	20 min I	1.5miles E
Week 2	Rest	20 min E	15 min I	20 min E	Rest	20 min I	2.0miles E
Week 3	Rest	30 min E	20 min I	30 min E	Rest	30 min I	1.0miles P
Week 4	Rest	30 min E	20 min I	30 min E	Rest	30 min I	2.5miles E
Week 5	Rest	30 min E	20 min I	30 min E	Rest	30 min I	3.0miles E
Week 6	Rest	35 min E	20 min I	35 min E	Rest	20 min I	2.0miles P
Week 7	Rest	35 min E	25 min I	35 min E	Rest	40 min I	3.5miles E
Week 8	Rest	35 min E	25 min I	35 min E	Rest	40 min I	4.0miles E
Week 9	Rest	40 min E	25 min I	40 min E	Rest	30 min I	3.0miles P
Week 10	Rest	40 min E	25 min I	40 min E	Rest	50 min I	5.0miles E
Week 11	Rest	40 min E	25 min I	40 min E	Rest	50 min I	6.0miles E
Week 12	Rest	40 min E	25 min I	40 min E	Rest	30 min I	5.0miles P
Week 13	Rest	45 min E	30 min I	45 min E	Rest	60 min I	7.0miles E
Week 14	Rest	45 min E	30 min I	45 min E	Rest	30 min I	6.0 miles P
Week 15	Rest	45 min E	30 min I	45 min E	Rest	60 min I	8.0 miles E
Week 16	Rest	30 min E	30 min E	30 min E	Rest	9.3 miles

E= Easy (5 minute warm-up, brisk pace but not pushing it, 5 minute cool down)
I= Interval Training (5 minute warm up, rotate 5 – 10 minutes fast, 5 – 10 easy throughout the time leaving 5 minutes at the end for cool down)
P= Power Walk (5 minute warm up, 5 minute stretching, push to your “race pace” leaving time for 5 minute cool down and stretching.

If you aren’t ready to tackle the Tulsa Run’s 15k race, the 5k is the perfect challenge for you! Here's a training schedule for the 5k so you can get started now! Don’t forget to register online - just choose the 5k option instead of the 15k. Good Luck!

Walking Program - Beginners - 5K

	MON	TUE	WED	THU	FRI	SAT	SUN
Week 1	Rest/Walk	10 min	Rest/Walk	10 min	Rest	1.0 mile	30-45 min
Week 2	Rest/Walk	10 min	Rest/Walk	10 min	Rest	1.25 mile	35-45 min
Week 3	Rest/Walk	15 min	Rest/Walk	15 min	Rest	1.5 mile	35-60 min
Week 4	Rest/Walk	15 min	Rest/Walk	15 min	Rest	1.75 mile	35-60 min
Week 5	Rest/Walk	20 min	Rest/Walk	20 min	Rest	2.0 mile	40-60 min
Week 6	Rest/Walk	20 min	Rest/Walk	20 min	Rest	2.0 mile	40-60 min
Week 7	Rest/Walk	20 min	Rest/Walk	20 min	Rest	2.25mile	45-60 min
Week 8	Rest/Walk	25 min	Rest/Walk	25 min	Rest	2.5 mile	45-60 min
Week 9	Rest/Walk	25 min	Rest/Walk	25 min	Rest	2.5 mile	50-60 min
Week 10	Rest/Walk	30 min	Rest/Walk	30 min	Rest	2.75mile	55-60 min
Week 11	Rest/Walk	30 min	Rest/Walk	30 min	Rest	3.0 mile	60 min
Week 12	Rest/Walk	30 min	Rest/Walk	30 min	Rest	5-K walk