Women Run Walk Memphis Program & 5K

Dennese Black & Janet Shipman - Head Coaches
POWER WALKING LEVEL C WORKOUT PLAN
(Three days per week, Mon/Wed/Fri work well for most participants)

18 min/mile or greater (Warm up for 10 minutes)

Week 1: Walk 3 min, powerwalk 1 min = total of 20 minutes+5 min cool down
Week 2: Walk 3 min, powerwalk 2 min = total of 25 minutes+5 min cool down
Week 3: Walk 3 min, powerwalk 2 min = total of 30 minutes+5 min cool down
Week 4: Walk 2 min, powerwalk 2 min = total of 30 minutes+5 min cool down
Week 5: Walk 2 min, powerwalk 2 min = total of 35 minutes+5 min cool down
Week 6: Walk 2 min, powerwalk 3 min = total of 40 minutes+5 min cool down
Week 7: Walk 2 min, powerwalk 3 min = total of 45 minutes+5 min cool down
Week 8: Walk 2 min, powerwalk 3 min = total of 45 minutes+5 min cool down
Week 9: NO TRAINING ON LABOR DAY -Walk 2 min, powerwalk 3 min = total of 45 minutes+5 min cool down
Week 10: Pre-Race Discussion
RACE SATURDAY

POWER WALKING LEVEL B WORKOUT PLAN
16-18 min/mile
(Warm up for 10 minutes before walk)
Week 1: Walk 3 min, powerwalk 2 min = total of 20 minutes+5 min cool down
Week 2: Walk 3 min, powerwalk 3 min = total of 24 minutes+5 min cool down
Week 3: Walk 3 min, powerwalk 4 min = total of 28 minutes+5 min cool down
Week 4: Walk 3 min, powerwalk 5 min = total of 32 minutes+5 min cool down
Week 5: Walk 2 min, powerwalk 5 min = total of 35 minutes+5 min cool down
Week 6: Walk 2 min, powerwalk 6 min = total of 40 minutes+5 min cool down
Week 7: Walk 2 min, powerwalk 7 min = total of 45 minutes+5 min cool down
Week 8: Walk 1 min, powerwalk 8 min = total of 45 minutes+5 min cool down
Week 9: NO TRAINING ON LABOR DAY -Walk 1 min, powerwalk 8 min = total of 45 minutes+5 min cool down 
Week 10: Pre-Race Discussion
RACE SATURDAY

POWER WALKING LEVEL A WORKOUT PLAN
15 min/mile or less
Warm up for 10 minutes
Week 1: Walk 3 min, powerwalk 3 min = total of 24 minutes+5 min cool down
Week 2: Walk 3 min, powerwalk 4 min = total of 28 minutes+5 min cool down
Week 3: Walk 3 min, powerwalk 5 min = total of 32 minutes+5 min cool down
Week 4: Walk 2 min, powerwalk 6 min = total of 32 minutes+5 min cool down
Week 5: Walk 2 min, powerwalk 7 min = total of 36 minutes+5 min cool down
Week 6: Walk 2 min, powerwalk 8 min = total of 40 minutes+5 min cool down
Week 7: Walk 2 min, powerwalk 9 min = total of 44 minutes+5 min cool down
Week 8: Walk 1 min, powerwalk 11 min = total of 46 minutes+5 min cool down
Week 9: NO TRAINING ON LABOR DAY - Walk 1 min, powerwalk 11 min = total of 46 minutes+5 min cool down
Week 10: Pre-Race Discussion
RACE SATURDAY

MEETING LOCATION
Walkers meet at HOPE Church on Walnut Grove Road every Monday (except Labor Day). Please arrive before 6:30. We will sometimes have speakers or demonstrations which you will not want to miss. Training starts promptly at 6:30.