10-19-21 06:28 PM -
Post#914063
So maybe it would be easier for me to just post this.
I switch out the 5 mile walk every other week for a 2 hr trail hike because it's fun. This is stuff that you are probably doing anyway that being walking and lifting weights. I am using 5 miles in under 2 hrs as a baseline.
Let me know what you guys think.
Day 1 5 mile walk
Day 2 Easy Strength
Day 3 Heavy Hands x 30 minutes
Day 4 Easy Strength
Day 5 Long walk (starting at baseline add 1 mile each week)
Day 6 Easy Strength
Day 7 3 – 5 x 1 mile timed walks for pacing (rest as needed and maintain same pace for all repeats)
Easy-ish Strength:
W/U
NTGU x 5 minutes
OS Resets x 1 -3 minutes each
W/O
Push ups x 2 x 5 or 5/4/3/2/1
KB swings x 15
Goblet Squats x 2 x 5 or 5/4/3/2/1
KB swings x 15
Ring Rows x 2 x 5 or 5/4/3/2/1
KB swings x 15
RDL x 2 x 5 or 5/4/3/2/1
KB swings x 15
Press x 2 x 5 or 5/4/3/2/1
KB swings x 15
Ab Wheel x 2 x 5 – 10
