Your 12-Week Training Plan
After several weeks of trial and error, I found with the “How Slow” participants that a 2:1 walk/jog ratio works best for hitting the target pace of 13:15. Interestingly, this interval works well for participants of varying fitness levels. Those who jog more slowly tend to walk a bit faster, and vice versa, so that the overall average pace is always very close to our goal pace. Some of the workouts use different training intervals to focus more on speed, but the 2:1 interval should be the goal for race day. The plan generally consists of four workouts per week, consisting of three shorter speed workouts, and one long endurance workout.
Pace Guidelines
Slow Pace: This is an easy pace that allows you to talk in short, complete sentences.
Moderately Slow Pace: This is just a bit faster; you can still complete short sentences, but you may need to take a breath in the middle.
Moderate Pace: If walking, this is a “brisk” pace. You’ll likely break a light sweat. If jogging, this feels like a 6 in terms of effort on a scale of 1 to 10.
Moderately Fast Pace: This is a real effort, whether walking or jogging. You can just maintain this pace for the duration of the interval. You’re breathing is quick and you will sweat if you keep at this pace for more than a few minutes. However, you’re not gasping for breath at any point in the workout.
Fast Pace: This is about as fast as you can walk without breaking into a jog. Get your arms swinging and lean into your forward momentum. The one-minute jog following a walk at this pace should feel like a welcome change in stride.
Weeks 1-3
Speed Workouts: Three days per week, cover 3 miles walking at a moderate pace for one minute, and jogging at a moderately slow pace for one minute.
Long Workout: One day per week, cover 6-to-8 miles walking moderately fast two minutes, jogging at a moderately slow pace for one minute.
Weeks 4-6
Speed Workouts: Three days per week, cover four miles walking at a fast pace for two minutes, jogging at a moderate pace for one minute.
Long Workout: One day per week, cover 9-to-11 miles walking moderately fast two minutes, jogging at a moderately slow pace for one minute.
Weeks 7-9
Speed Workouts: Three days per week, cover three or four miles walking at a fast pace for one minute, jogging at a moderate pace for one minute
Long Workout: One day per week, cover 12-to-16 miles (as time allows and depending on how you feel), walking moderately fast for two minutes, jogging at a moderate pace for one minute.
Weeks 10-11
Speed Workouts: Three days per week, cover three or four miles walking at a moderately fast pace for one minute, jogging at a moderate pace for one minute.
Long Workout: One day per week, cover eight-to-10 miles walking at a moderate pace for two minutes, jogging at a moderate pace for one minute.
Week 12
This is race week. Perform only two shorter workouts, keeping the pace easy to moderate and following the 2:1 interval. It’s important to go into race day well rested, with fresh legs.
The biggest tip of all, of course, is to have fun! If you’ve followed the training program and planned well for your race-day logistics, the only thing left to do is smile and revel in the day as you complete this huge achievement.
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