ESB Retired Staff
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Sligo Walk

It's that time of year again to target all you walkers out there.

The 2013 Sligo Walk will take place on Saturday 11th May, so get your walking shoes on and shake off those winter blues!

The walk starts at 8.00am from the Sligo Park Hotel. Registration of walkers will take place on Friday evening 10th May from 6.00pm to 10.00pm, also at the Sligo Park Hotel.

The 30K distance will be in the same format as last year and the closing date for 30K entries will be Friday 19th April.


30k Event
Category 1
Category 2

Male & Female Open
(Any Staff member or spouse)

Male & Female Vet.
(Any Staff member or spouse over 50 yrs)

* Teams can now be entered in the 30km walk:

   - Max of 6 people
   - Confined to staff
   - Best 4 times to count.

A fun weekend is always guaranteed and if your feet aren't sore enough after walking well then you can take to the dance floor at the 'Weary Walkers' function.

Looking forward to seeing you all!

Sligo Walk Committee

For more information email Grainne Henneberry

Pdf logo  30k Individual/Team Entry Form (pdf 324Kb)

BEGINNERS TRAINING PROGRAMME

This programme is based on time spent walking and not on distance covered. It is advisable that before you start your training programme, you consult your doctor.

Time given in minutes where m = minutes.

Week No.
Day of Week
Sun Mon Tues Wed Thurs Fri Sat
1
25m Rest 20m Rest 20m 25m Rest
2
50m. Rest 25m 30m Rest 25m 30m
3
60m Rest 35m 30m Rest 40m 35m
4
75m Rest 30m 30m Rest 45m 35m
5
75m Rest 35m 45m Rest 40m 40m
6
90m Rest 45m 60m Rest 45m 45m
7
130m Rest 60m 100m Rest 50m 60m
8
160m Rest 60m 80m Rest 60m 50m
9
190m Rest 50m 90m Rest 60m 60m
10
220m Rest 50m 90m Rest 60m 60m
11
140m Rest 20m 45m 45m Rest Rest
12
100m Rest 20m 45m Rest Rest Walk

This programme is devised to enable a person to get aerobically fit over a period of 12 weeks without causing a severe or sudden change of lifestyle. The goal is to complete the walk. This programme is not designed for speed.

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