Free Race Training!
 All participants are invited to train for the 10K or half marathon with the New Albany Walking Club. Club members walk every Sunday morning at 7:30 starting from the Fitness Center of the New Albany Country Club. Membership in the Club is open to everyone regardless of where they live. Training schedules are given to those seeking guidance in training for walks of varying distances so whether you want to train for a 10K, half marathon or full marathon, we have the training program for you. Members also receive free coaching. In addition, informational seminars ranging on topics from training to nutrition are given.
Half Marathon Training Schedule by Phil Heit
Below is a 16 week schedule to help you prepare for the New Albany Walking Classic half marathon event. The schedule assumes you can start out by walking 3 miles. Assuming you remain injury free and stick to this schedule, you should be able to complete the half marathon. Of course, you can train with the New Albany Walking Club as this schedule will be followed during our Sunday morning walks.
|
SU |
M |
T |
W |
TH |
F |
SA |
| June 1 |
3 |
r |
3s |
3b |
3s |
3s |
ct |
| June 8 |
3 |
r |
3s |
3b |
3s |
3s |
ct |
| June 15 |
4 |
r |
3s |
3b |
3s |
3s |
ct |
| June 22 |
5 |
r |
3s |
3b |
3s |
3s |
ct |
| June 29 |
6 |
r |
3s |
3b |
3s |
3s |
ct |
| July 6 |
7 |
r |
3s |
3b |
3s |
3s |
ct |
| July 13 |
8 |
r |
3s |
3b |
3s |
3s |
ct |
| July 20 |
7 |
r |
4s |
4b |
4s |
3s |
ct |
| July 27 |
8 |
r |
4s |
4b |
4s |
3s |
ct |
| August 3 |
9 |
r |
4s |
4b |
4s |
3s |
ct |
| August 10 |
10 |
r |
4s |
4b |
4s |
3s |
ct |
| August 17 |
8 |
r |
4s |
4b |
4s |
3s |
ct |
| August 24 |
12 |
r |
4s |
4b |
4s |
3s |
ct |
| August 31 |
11 |
r |
3s |
3b |
3s |
3s |
ct |
| September 7 |
11 |
r |
3s |
3b |
3s |
3s |
ct |
| September 14 |
8 |
r |
3s |
3b |
3s |
3s |
ct |
| September 21 |
NEW ALBANY WALKING CLASSIC |
All long walks take place on Sundays and will be at a slow pace. By slow, think about how fast you can walk a three miler if you wanted go at a pace in which you are breathing somewhat hard. This is also considered brisk. If that time is 15 minutes per mile, your slow pace would be around 16-16:30 per mile or 1 to 1.5 minutes slower.
s = slow r = rest b = brisk ct = cross train such as stretching, lifting, swimming, etc.
Each week begins on a Sunday.
Notice that you did not get up to a half-marathon on a Sunday walk since there is no need to do in training what you will do in a race. HAPPY TRAINING !
10K Training Program - 10 Week Schedule by Phil Heit
| Day |
Mon |
Tues |
Wed |
Thur |
Fri |
Sat |
Sun |
| 1 |
rest/ct |
45 min walk |
rest/ct |
1.5 mile walk |
30 min walk |
rest/ct |
2.0 mile walk |
| 2 |
rest/ct |
50 min walk |
rest/ct |
2.0 mile walk |
35 min walk |
rest/ct |
2.5 mile walk |
| 3 |
rest/ct |
60 min walk |
rest/ct |
2.5 mile walk |
40 min walk |
rest/ct |
3.0 mile walk |
| 4 |
rest/ct |
65 min walk |
rest/ct |
3.0 mile walk |
45 min walk |
rest/ct |
3.5 mile walk |
| 5 |
rest/ct |
70 min walk |
rest/ct |
3.5 mile walk |
50 min walk |
rest/ct |
4.0 mile walk |
| 6 |
rest/ct |
75 min walk |
rest/ct |
4.0 mile walk |
55 min walk |
rest/ct |
4.5 mile walk |
| 7 |
rest/ct |
80 min walk |
rest/ct |
4.5 mile walk |
60 min walk |
rest/ct |
5.0 mile walk |
| 8 |
rest/ct |
85 min walk |
rest/ct |
5.0 mile walk |
55 min walk |
rest/ct |
5.5 mile walk |
| 9 |
rest/ct |
90 min walk |
rest/ct |
4.0 mile walk |
50 min walk |
rest/ct |
6.0 mile walk |
| 10 |
rest/ct |
30 min walk |
rest/ct |
3.0 mile walk |
30 min walk |
rest |
10K walk |
*ct=cross train-Do weights, stretching, and/or equipment such as elliptical machine
*rest=might include very easy walking or stretching or complete rest
*Tuesday and Friday walks are taken in minutes and should be relaxing so as not to be concerned about having to go a certain distance.
*Thursday walks are in miles to familiarize you with the distance
*Sunday walks are your important distance workouts leading to completing a 10K
Beginner Racewalking Clinic with Bonnie Stein
The New Albany Walking Club is pleased to announce that Bonnie Stein, a nationally-known racewalk trainer will be conducting a beginner workshop on how to racewalk. This clinic will emphasize how to walk more efficiently whether walking for competition or recreation. Please click here for details about the workshop and how to register.
|
|
 | |
|
Mount Carmel Health System Mount Carmel is one of the largest health care providers in central Ohio offering patient care in four impressive and respected hospitals, as well as in surgery centers, outpatient facilities, physicians’ offices, community outreach sites and homes.
American Electric Power American Electric Power is one of the largest electric utilities in the United States, delivering electricity to more than 5 million customers in 11 states.
Kroger Kroger Company serves customers in 44 major markets. Kroger stores are home to Nature's Market, a special in-store department featuring natural and organic items including Kroger's corporate brand natural and organic line, Naturally Preferred.
New Albany Realty New Albany Realty takes great pride in marketing the beautiful Georgian style homes in a neighborhood offering all the amenities and conveniences of modern life.
New Albany Company The New Albany Company is a private partnership established in 1988 by Limited Brands founder and CEO, Les Wexner and real estate developer, Jack Kessler. The master-planned New Albany community includes a 2,000 acre business park, a town center district anchored by a performing arts center and learning campus, a world-class country club and surrounding residential neighborhoods.
Mercedes For over a century, Mercedes-Benz has defined the very best, the very latest, the most desirable in performance, safety, luxury and design. Our vehicles for 2008 are no different. So take a look at the future of the automobile. Now.
Huntington Huntington Bancshares Incorporated is a regional bank holding company headquartered in Columbus, Ohio.
Medical Mutual of Ohio A trusted insurer for more than 70 years, serves more than 1.5 million healthcare customers.
FleetFeet At Fleet Feet Sports, you will find a welcoming environment where runners, walkers and fitness enthusiasts of all abilities receive unparalleled service and support. Fleet Feet Sports' Fitlosophy is to help you find the right ''FIT'' in every facet of your active lifestyle.
CityScene Magazine Central Ohio arts, entertainment and style with a flair that appeals to upscale residents, arts patrons and newcomers.
Easton Community Foundation The Easton Community Foundation helps fund the efforts of a multitude of organizations whose efforts center on benefiting youth and family-focused organizations.
New Albany Country Club Designed from a residential perspective and includes world-class golf courses, fitness and tennis facilities and dining.
Charles Schwab Corporation (Nasdaq: SCHW) A leading provider of financial services. Through its operating subsidiaries, the company provides a full range of securities brokerage, banking, money management and financial advisory services to individual investors and independent investment advisors. The Charles Schwab Bank, N.A. (member FDIC) provides banking and mortgage services and products.
Brooks Brooks® Sports, Inc. is a leading running company that designs and markets a line of high-performance men's and women's running shoes, apparel and accessories in more than 40 countries worldwide.
Moving Comfort Moving Comfort believes a fit woman is a powerful woman! Moving Comfort clothing is made by women for women. Whether exercising by running, walking or working out at the gym, Moving Comfort offers a large selection of sports bras, shorts, tops and tanks, pants, tights, capris, jackets and more.
WBNS-10TV At 10TV, we strive to provide you the best in news, entertainment and public service. WBNS-10TV is Central Ohio’s news leader.
Panera Bread We are bakers of bread. We are fresh from the oven. We are a symbol of warmth and welcome. We are a simple pleasure, honest and genuine.
Village of New Albany New Albany offers the community spirit of a rural Village and the amenities and services of a metropolitan suburb. Development is guided by a carefully crafted strategic plan that balances residential, commercial, and recreational land use.
New Albany Chamber of Commerce The Chamber promotes the progress, growth, well-being and improvement of the New Albany, Ohio business, professional and civic community.
Walk! Magazine Walk! Magazine is a quarterly publication for those whose interests have a focus on walking, whether for competition or recreation. The articles range on topics from human interest, shoe reviews, upcoming races and racewalking results.
Columbus Parent Magazine Columbus Parent Magazine is celebrating 20 years of providing central Ohio families with up-to-date parenting news and expertise. We focus on family life, childcare, health, education, entertainment, community events, and of course, FUN!
ThisWeek ThisWeek Community Newspapers and ThisWeekNews.com are the sources for the freshest news, most compelling sports and exciting entertainment in your community. We’re in your neighborhood.
New Albany Rotary New Albany Rotary is a service club organization. Its members volunteer their time and talent to further the Rotary motto, Service Above Self.
Rise & Dine™ For breakfast or lunch, dine-in or carry-out, Rise & Dine™ Restaurant is your neighborhood destination for fresh, wholesome food and friendly service daily from 6:30 am - 2:30 PM.