Virtual Trainer 20 Weeks

Countdown: 20 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	15 minutes	Moderate cross-training
Thursday	4 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	6 miles	Easy walking
Sunday	4 miles	Easy walking

Training Tip of the Week: Cross Training

Cross Training can be a helpful addition to your 3-Day training program. It allows you to build muscle endurance while decreasing overuse injuries. Remember the 10% rule: you should increase your activity 10% each week in order to give your body time to recover between your training walks. It is possible to do too much, too soon. Pace yourself and pay attention to how your body feels at all times. While walking is the most important preparation, other types of training that will help increase your stamina and strengthen walking muscles include:

• Elliptical Trainer
• Bicycling
• Stair Stepping
• Rollerblading
• Pilates

Strength training through resistive bands or low weights is also an important part of your training program because it can build muscle. Muscle increases your endurance and burns fat better than fat does. It need not be an extensive weight lifting program. Interval or circuit training (i.e. Curves classes) alternate aerobic activity with strength exercises. They can be an efficient complement to your training program.