Groundhog Run Training Schedule

I have compiled some workouts so you have no excuses in not joining me for the next adventure: The Groundhog Run.

Before you get started. Get some GOOD TENNIS SHOES. They might be slightly more expensive than your normal shoes but very worth it. I use Metro Walk/Run. There are other places to get quality shoes, I know many people who use Garry Gribbles. Either way, invest in your joints!


For Beginners (walkers):
December 5th-December 20th:
*3 days/week of walking for 30 minutes
December 21st-January 3rd:
*3 days/week of 30 minutes walking/jogging combo (walk 5 minutes; jog 1-2 minutes)
January 4th-January 16th:
*4 days/week of 40 minutes walking/jogging combo (walk 4 minutes; jog 2-3 minutes)
January 16th-January 25th:
*4 days/week of 40 minutes walking /jogging combo (walk 3 minutes; jog 2-3 minutes)


For Intermediates (Walk/Runners)
December 5th-December 20th:
*3 days/week of 35 minutes walking/jogging combo (walk 2 minutes; jog 1 minute)
December 21st-January 3rd:
*4 days/week of 40 minutes walking/jogging combo (walk 2 minutes; jog 1-2 minutes)
January 4th-January 16th:
*4 days/week of 40 minutes walking/jogging combo (walk 1 minute; run/jog 2 minutes)
January 16th-January 25th:
*4 days/week of 40 minutes walking /jogging combo (walk 1 minute; run/jog 3 minutes)

For Advanced (Runners)
December 5th-December 20th:
*4 days/week of 40 minutes walking/jogging combo (walk 1 minute; run 1 minute)
December 21st-January 3rd:
*4 days/week of 40 minutes walking/jogging combo (walk 1 minute; run 2 minutes)
January 4th-January 16th:
*4 days/week of 45 minutes walking/jogging combo (walk 30 seconds; run 90 seconds)
January 16th-January 25th:
*4 days/week of 45 minutes walking /jogging combo (walk 30 minute; sprint 60 seconds)