August 13 2018
The ultimate 18-week ultramarathon training plan for beginners.
This training program from the Susan G. Komen 3-Day is geared to increase cardiovascular fitness and muscular endurance. This schedule is offered as a guideline. If you can’t fi t all of the walks into your week, try to do as much as you can. The important thing is to increase your mileage safely. Good luck and have fun!
WALKING—Nothing prepares you better for walking than walking. “Easy” walking is 2–3 miles an hour on fl at surfaces and “Moderate” is 3–4 miles an hour including up and down hills. To fi t long mileage into your schedule, you may divide it into two sessions per day.
CROSS-TRAINING—Any activity that increases your heart rate and involves using your whole body qualifies as cross-training.