Training and Shooting



Beginners' Walking/Running Programs

Important Note: Remember to consult a physician prior to beginning a new exercise program!

As previously mentioned, shooters need to be physically fit in order to progress in their sport. Walking and running are two excellent means of getting into shape by improving your aerobic fitness.

These two programs are progressive and assume that you are new to running or distance walking. This is a safe way to start. Don't jump into an intense fitness program if you are relatively inactive. Talk to your doctor, ask her what she thinks, and start with moderation.

Note of warning: Running is an impact sport. If done improperly, you can damage your feet, ankles and knees, to name just a few body parts. Get proper shoes for absorbing impact when you run. Avoid running on concrete and other extremely hard surfaces. Stretch before and after your activity. Also, if possible, take a sports clinic/class on how to run properly. There is more to it than meets the eye, and your body will thank you.

Here are some guidelines to follow, whether your training plan includes either running or walking:


Beginners' 5k Walking Program

The walking program builds a foundation for fitness. If you have not been active at all, and you have reservations about your fitness level, this may be the program for you. Check with your physician to see if this is appropriate. The walking program focuses on extending duration of your activity. Intensity should be constant at a brisk walk.

Mon Tues Wed Thurs Fri Sat Sun
Week 1 Rest Walk 25 minutes Rest Walk 20 minutes Rest Walk 25 minutes Rest
Week 2 Rest Walk 25 minutes Rest Walk 20 minutes Rest Walk 30 minutes Rest
Week 3 Rest Walk 25 minutes Rest Walk 20 minutes Rest Walk 35 minutes Rest
Week 4 Rest Walk 25 minutes Rest Walk 20 minutes Rest Walk 40 minutes Rest
Week 5 Rest Walk 25 minutes Rest Walk 20 minutes Rest Walk 45 minutes Rest
Week 6 Rest Walk 30 minutes Rest Walk 25 minutes Rest Walk 45 minutes Rest
Week 7 Rest Walk 35 minutes Rest Walk 30 minutes Rest Walk 45 minutes Rest
Week 8 Rest Walk 40 minutes Rest Walk 35 minutes Rest Walk 45 minutes Rest
Week 9 Rest Walk 45 minutes Rest Walk 40 minutes Rest Walk 45 minutes Rest
Week 10 Rest Walk 45 minutes Rest Walk 45 minutes Rest Walk 45 minutes Rest

Beginners' 5k Running Program

The running program focuses on increasing intensity. Duration varies slightly between 18 and 25 minutes, with the walking load decreasing as the running increases. For instance, in Week 1, you perform a cycle of running for 1 minute and walk for 2 minutes, and then repeat this cycle 6 times for 18 minutes of activity. Similarly in Week 10, you perform a cycle of running for 10 minutes and walking for 1 minutes, then repeat the cycle again for a total of 22 minutes of activity.

Mon Tues Wed Thurs Fri Sat Sun
Week 1 Rest Run 1 min
Walk 2 min
(6 times)
Rest Run 1 min
Walk 2 min
(6 times)
Rest Run 1 min
Walk 2 min
(6 times)
Rest
Week 2 Rest Run 1 min
Walk 1 min
(10 times)
Rest Run 1 min
Walk 1 min
(10 times)
Rest Run 1 min
Walk 1 min
(10 times)
Rest
Week 3 Rest Run 2 min
Walk 1 min
(6 times)
Rest Run 2 min
Walk 1 min
(6 times)
Rest Run 2 min
Walk 1 min
(6 times)
Rest
Week 4 Rest Run 3 min
Walk 1 min
(5 times)
Rest Run 3 min
Walk 1 min
(5 times)
Rest Run 3 min
Walk 1 min
(5 times)
Rest
Week 5 Rest Run 4 min
Walk 1 min
(5 times)
Rest Run 4 min
Walk 1 min
(5 times)
Rest Run 4 min
Walk 1 min
(5 times)
Rest
Week 6 Rest Run 5 min
Walk 1 min
(3 times)
Rest Run 5 min
Walk 1 min
(3 times)
Rest Run 5 min
Walk 1 min
(3 times)
Rest
Week 7 Rest Run 6 min
Walk 1 min
(3 times)
Rest Run 6 min
Walk 1 min
(3 times)
Rest Run 6 min
Walk 1 min
(3 times)
Rest
Week 8 Rest Run 8 min
Walk 1 min
(2 times)
Rest Run 8 min
Walk 1 min
(2 times)
Rest Run 8 min
Walk 1 min
(2 times)
Rest
Week 9 Rest Run 10 min
Walk 1 min
(2 times)
Rest Run 10 min
Walk 1 min
(2 times)
Rest Run 10 min
Walk 1 min
(2 times)
Rest
Week 10 Rest Run 10 min
Walk 1 min
(2 times)
Rest Run 10 min
Walk 1 min
(2 times)
Rest Run 10 min
Walk 1 min
(2 times)
Rest


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