ESB Retired Staff > Sports and Social

Sligo Walk

Please download entry form by clicking on the link below. Closing date for entries is April 27^th 2012.

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
Week No.	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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