FULL MARATHON 8 WEEK TRAINING PLAN - Cancer Research UK · FULL MARATHON 8 WEEK TRAINING PLAN ......
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FULL MARATHON 8 WEEK TRAINING PLAN Cancer Research UK is a registered charity in England and Wales (1089464), Scotland (SC041666) and the Isle of Man (1103). SNWTPLAN Training plan created by WEEK MON TUE WED THU FRI SAT SUN 1 CORE EXERCISES 40 minute walk To include: • 4 bursts of brisk walking for 5 minutes with 90 seconds gentle recovery between each REST 30 minute walk & core exercises To include: • An easy walk for 8 minutes • 8 brisk up hill walks for 1 minute each with gentle recovery • An easy walk for 5 minutes • Core exercises REST 30 minute exercise of your choice 1 hour 45 minute easy walk • Include mixed terrain 2 45 minute walk To include: • 6 bursts of brisk walking for 5 minutes with 90 seconds gentle recovery between each 40 minute walk & core exercises To include: • 2 steady paced walks for 8 minutes each • 8 brisk up hill walks for 90 seconds each with gentle recovery • Core exercises 40 minute exercise of your choice 2 hour–2 hours 20 minute easy walk 3 40 minute ‘out and back’ walk • Walk for 20 minutes in one direction turn and walk back 2–3 minutes quicker 45 minute walk & core exercises To include: • 2 steady paced walks for 10 minutes each • 10 brisk up hill walks for 90 seconds each with gentle recovery • Core exercises 40 minute exercise of your choice 2 hours 30 minute easy walk 4 40 minute walk To include: • 4 bursts of brisk walking for 5 minutes with 90 seconds gentle recovery between each 40–65 minute exercise of your choice • Build your fitness by cross training i.e. doing other forms of exercise like running, cycling, or swimming for 40–65 minutes at easy pace plus core exercises. OR REST if tired 30 minute interval walk & core exercises • Use landmarks to alternate bursts of faster and easier paced walking. e.g. walk briskly between 3 lamp posts and gently for 2 repeating throughout walk 1 hour 30–40 minute easy walk 5 45–60 minute walk To include: • 3 bursts of brisk walking for 10 minutes with 2 minutes gentle recovery between each 45–60 minute easy walk & core exercises 45 minute interval walk 13–16 mile walk 6 45–60 minute walk To include: • Final 25 minutes at a brisk effort 60 minute exercise of your choice • steadily increase your pace every 20 minutes • Core exercises 45–60 minute interval walk 4–5 hour day walk • Include breaks when needed 7 60 minute walk To include: • 5 bursts of brisk walking for 5 minutes with 90 seconds gentle recovery between each 45 minute exercise of your choice • steadily increase your pace every 15 minutes • Core exercises 45 minute interval walk 1 hour 30–40 minute easy walk 8 REST 30–40 minute walk To include: • 3 bursts of brisk walking for 5 minutes with 90 seconds gentle recovery between each 20–30 minute easy walk SHINE WALK – GOOD LUCK AND HAVE A FANTASTIC TIME! YOU DID IT! Thanks to all your hard work we will beat cancer sooner. Now for a well earned rest day! CONGRATULATIONS YOU’VE REACHED THE HALF MARATHON STAGE! Every Monday try to include: • Plank for 30 seconds • Press ups for 30 seconds • Lunges for 30 seconds Repeat all 3 times. See online video at shinewalk.org/ london for more info and help Use your rest days to boost your fundraising • Do a tuck shop in the office for a week • Have a clear out and get yourself to a car boot • Offer yourself out for babysitting services • Add the names of other’s loved ones to your back sign in return for a donation Use your rest days to boost your fundraising • Combine your training with walking dogs for your friends, family and neighbours in return for sponsorship • Set up sweepstakes for any and every reality show or sports event • Lunch delivery service for your office – take orders and grab people their lunch for donations • Set up a pub quiz at your local and rope in friends and family to enter teams
Transcript of FULL MARATHON 8 WEEK TRAINING PLAN - Cancer Research UK · FULL MARATHON 8 WEEK TRAINING PLAN ......
FULL MARATHON 8 WEEKTRAINING PLAN
Cancer Research UK is a registered charity in England and Wales (1089464), Scotland (SC041666) and the Isle of Man (1103). SNWTPLAN
Training plan created by
WEEK MON TUE WED THU FRI SAT SUN
1 CO
RE EX
ERC
ISES
40 minute walk To include: • 4 bursts of brisk walking for 5 minutes with 90 seconds gentle recovery between each
REST
30 minute walk & core exercises To include: • An easy walk for 8 minutes • 8 brisk up hill walks for 1 minute each with gentle recovery • An easy walk for 5 minutes • Core exercises
REST
30 minute exercise of your choice 1 hour 45 minute easy walk • Include mixed terrain
2 45 minute walk To include: • 6 bursts of brisk walking for 5 minutes with 90 seconds gentle recovery between each
40 minute walk & core exercises To include: • 2 steady paced walks for 8 minutes each • 8 brisk up hill walks for 90 seconds each with gentle recovery • Core exercises
40 minute exercise of your choice 2 hour–2 hours 20 minute easy walk
3 40 minute ‘out and back’ walk • Walk for 20 minutes in one direction turn and walk back 2–3 minutes quicker
45 minute walk & core exercises To include: • 2 steady paced walks for 10 minutes each • 10 brisk up hill walks for 90 seconds each with gentle recovery • Core exercises
40 minute exercise of your choice 2 hours 30 minute easy walk
4 40 minute walk To include: • 4 bursts of brisk walking for 5 minutes with 90 seconds gentle recovery between each
40–65 minute exercise of your choice • Build your fitness by cross training i.e. doing other forms of exercise like running, cycling, or swimming for 40–65 minutes at easy pace plus core exercises. OR REST if tired
30 minute interval walk & core exercises • Use landmarks to alternate bursts of faster and easier paced walking. e.g. walk briskly between 3 lamp posts and gently for 2 repeating throughout walk
1 hour 30–40 minute easy walk
5 45–60 minute walk To include: • 3 bursts of brisk walking for 10 minutes with 2 minutes gentle recovery between each
45–60 minute easy walk & core exercises 45 minute interval walk 13–16 mile walk
6 45–60 minute walk To include: • Final 25 minutes at a brisk effort
60 minute exercise of your choice • steadily increase your pace every 20 minutes • Core exercises
45–60 minute interval walk 4–5 hour day walk • Include breaks when needed
7 60 minute walk To include: • 5 bursts of brisk walking for 5 minutes with 90 seconds gentle recovery between each
45 minute exercise of your choice • steadily increase your pace every 15 minutes • Core exercises
45 minute interval walk 1 hour 30–40 minute easy walk
8 REST 30–40 minute walk To include: • 3 bursts of brisk walking for 5 minutes with 90 seconds gentle recovery between each
20–30 minute easy walk
SHINE WALK – GOOD LUCK AND HAVE
A FANTASTIC TIME!
YOU DID IT! Thanks to all your hard work we will beat cancer sooner. Now for a well earned rest day!
CONGRATULATIONS YOU’VE REACHED THE
HALF MARATHON STAGE!
Every Monday try to include:• Plank for 30 seconds• Press ups for 30 seconds• Lunges for 30 seconds
Repeat all 3 times. See online video at shinewalk.org/ london for more info and help
Use your rest days to boost your fundraising
• Do a tuck shop in the office for a week
• Have a clear out and get yourself to a car boot
• Offer yourself out for babysitting services
• Add the names of other’s loved ones to your back sign in return for a donation
Use your rest days to boost your fundraising
• Combine your training with walking dogs for your friends, family and neighbours in return for sponsorship
• Set up sweepstakes for any and every reality show or sports event
• Lunch delivery service for your office – take orders and grab people their lunch for donations
• Set up a pub quiz at your local and rope in friends and family to enter teams
You've walked for approximately 21 miles
already. That's enough to cross Tower Bridge nearly 141 times.
By now you've covered around 101 miles
that's like walking up and down Big Ben nearly 847 times
After 4 weeks you've done nearly 43
miles WOW! That's enough to walk around Buckingham Palace
nearly 152 times.
You've walked for nearly 87 miles!
That's enough to walk the circumference of the London Eye
almost 331 times!
WEEK6
WEEK2
WEEK8
WEEK4
FULL MARATHON SEE HOW FAR YOU’VE COME WITH YOUR TRAINING
Don’t forget to share your training
progress to showcase your hard work and
encourage people to sponsor you!
