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Sample Companion Training Schedule

Below is a sample companion training schedule for someone who might like to build up to walking, say a 10k (6.2 mile) event. In this case, I've used bicycling and swimming as the companion elements to walking.

8-Week Sample Companion Training Schedule
Wk/Day SU MO TU WE TH FR SA
1 20 minute swim Rest 2 mile walk 4 mile bike 2 mile walk Rest 4 mile walk
2 20 minute swim Rest 2 mile walk 5 mile bike 2 mile walk Rest 4.5 mile walk
3 25 minute swim Rest 2.5 mile walk 5 mile bike 2.5 mile walk Rest 4.5 mile walk
4 30 minute swim Rest 2.5 mile walk 6 mile bike 2.5 mile walk Rest 4.5 mile walk
5 30 minute swim Rest 3 mile walk 6 mile bike 2.5 mile walk Rest 5 mile walk
6 35 minute swim Rest 3 mile walk 6 mile bike 3 mile walk Rest 5 mile walk
7 40 minute swim Rest 3 mile walk 8 mile bike 3 mile walk Rest 5.5 mile walk
8 40 minute swim Rest 3.5 mile walk 8 mile bike 3.5 mile walk Rest 6.2 mile walk (10k)

© 2007 Ellie Hodder. All rights reserved. Reproduction prohibited without written permission of the author.