top of page
16 Week Training Plan
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
45 minute walk outdoors
Rest
45 minute walk outdoors
45 minute Strength Session
5 minute CV Warm up
10 minute Dynamic Stretching
25 minute Strength Workout
5 minute Stretch Cool Down
Rest
60 minute walk outdoors
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
60 minute walk outdoors
Rest
60 minute walk outdoors
45 minute Strength Session
5 minute CV Warm up
10 minute Dynamic Stretching
25 minute Strength Workout
5 minute Stretch Cool Down
Rest
90 minute walk outdoors
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
60 minute walk outdoors
Rest
60 minute walk outdoors
45 minute Strength Session
5 minute CV Warm up
10 minute Dynamic Stretching
25 minute Strength Workout
5 minute Stretch Cool Down
Rest
90 minute walk outdoors
with daypack holding 2lt water
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
RECOVERY WEEK
60 minute walk outdoors
RECOVERY WEEK
Rest
RECOVERY WEEK
60 minute walk outdoors
RECOVERY WEEK
Rest
RECOVERY WEEK
Rest
RECOVERY WEEK
90 minute walk outdoors
RECOVERY WEEK
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
90 minute walk outdoors
with daypack holding 2lt water
Rest
90 minute walk outdoors
with daypack holding 2lt water, including hills
Rest
120 minute walk outdoors
with daypack holding 2lt water
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
90 minute walk outdoors
with daypack holding 2lt water
Rest
90 minute walk outdoors
with daypack holding 2lt water, including hills
Rest
120 minute walk outdoors
with daypack holding 2lt water
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
90 minute walk outdoors
with daypack holding 2lt water
120 minute walk outdoors
with daypack holding 2lt water, including hills
Rest
180 minute walk outdoors
with daypack holding 3lt water
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
RECOVERY WEEK
60 minute walk outdoors
RECOVERY WEEK
Rest
RECOVERY WEEK
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
RECOVERY WEEK
Rest
RECOVERY WEEK
Rest
RECOVERY WEEK
120 minute walk outdoors
RECOVERY WEEK
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
120 minute walk outdoors
with daypack holding 2lt water, including hills
Rest
90 minute walk outdoors
with daypack holding 3lt water
Rest
210 minute walk outdoors
with daypack holding 4lt water
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
Rest
120 minute walk outdoors
with daypack holding 2lt water, including hills
120 minute walk outdoors
with daypack holding 3lt water, including hills
Rest
240 minute walk outdoors
with daypack holding 4lt water
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
Rest
90 minute walk outdoors
with daypack holding 3lt water
120 minute walk outdoors
with daypack holding 3lt water, including hills
Rest
300 minute walk outdoors
with daypack holding 4lt water
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
RECOVERY WEEK
90 minute walk outdoors
with daypack holding 3lt water
RECOVERY WEEK
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
RECOVERY WEEK
Rest
RECOVERY WEEK
Rest
RECOVERY WEEK
210 minute walk outdoors
with daypack holding 4lt water
RECOVERY WEEK
120 minute walk outdoors
with daypack holding 2lt water, including hills
RECOVERY WEEK
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
120 minute walk outdoors
with daypack holding 3lt water, including hills
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
Rest
Rest
360 minute walk outdoors
with daypack holding 4lt water
120 minute walk outdoors
with daypack holding 3lt water, including hills
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
180 minute walk outdoors
with daypack holding 3lt water, including hills
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
Rest
Rest
420 minute walk outdoors
with daypack holding 4lt water
90 minute walk outdoors
with daypack holding 3lt water, including hills
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
120 minute walk outdoors
with daypack holding 3lt water, including hills
60 minute Strength Session
10 minute CV Warm up
5 minute Dynamic Stretching
40 minute Strength Workout
5 minute Stretch Cool Down
Rest
Rest
420 minute walk outdoors
with daypack holding 4lt water
90 minute walk outdoors
with daypack holding 3lt water, including hills
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
FINAL WEEK
120 minute walk outdoors
FINAL WEEK
Rest
FINAL WEEK
Rest
FINAL WEEK
Rest
FINAL WEEK
DEPARTURE
FINAL WEEK
90 minute walk outdoors
with daypack holding 3lt water
FINAL WEEK
bottom of page