HELP Pages

Hillcrest Exercise and
Lifestyle Programs
(918) 579-4959
1265 S. Utica Ave. Ste. 200
Tulsa, Oklahoma 74104

2008 Tulsa Run

5k Walking Program

	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Week 1	Rest/Walk	10 min	Rest/Walk	10 min	Rest	1.0 mile	30-45 min
Week 2	Rest/Walk	10 min	Rest/Walk	10 min	Rest	1.25 mile	35-45 min
Week 3	Rest/Walk	15 min	Rest/Walk	15 min	Rest	1.5 mile	35-60 min
Week 4	Rest/Walk	15 min	Rest/Walk	15 min	Rest	1.75 mile	35-60 min
Week 5	Rest/Walk	20 min	Rest/Walk	20 min	Rest	2.0 mile	40-60 min
Week 6	Rest/Walk	20 min	Rest/Walk	20 min	Rest	2.0 mile	40-60 min
Week 7	Rest/Walk	20 min	Rest/Walk	20 min	Rest	2.25mile	45-60 min
Week 8	Rest/Walk	25 min	Rest/Walk	25 min	Rest	2.5 mile	45-60 min
Week 9	Rest/Walk	25 min	Rest/Walk	25 min	Rest	2.5 mile	50-60 min
Week 10	Rest/Walk	30 min	Rest/Walk	30 min	Rest	2.75 mile	55-60 min
Week 11	Rest/Walk	30 min	Rest/Walk 30 min		Rest	3.0 mile	60 min
Week 12	Rest/Walk 30 min		Rest/Walk	30 min	Rest	5-K walk

15km Walking Program

Easy - 5 minute warm-up, 5 minute cool-down. The pace should be brisk, but not really pushing it.
Interval Training - 5 minute warm-up, 5 minute cool down. 5-10 minutes of an easy pace, and 5-10 minutes of a fast pace.
Power Talking - 5 minute warm-up, 5 minute cool down. Push it to a race pace.

	Mon	Tue	We	Thurs	Fri	Sat	Sun
Week 1	Rest	20 min (Easy)	15 min (Interval Training)	20 min (Easy)	Rest	20 min (Interval Training)	1.5miles (Easy)
Week 2	Rest	20 min (Easy)	15 min (Interval Training)	20 min (Easy)	Rest	20 min (Interval Training)	2.0miles (Easy)
Week 3	Rest	30 min (Easy)	20 min (Interval Training)	30 min (Easy)	Rest	30 min (Interval Training)	1.0miles (Power Walking)
Week 4	Rest	30 min (Easy)	20 min (Interval Training)	30 min (Easy)	Rest	30 min (Interval Training)	2.5miles (Easy)
Week 5	Rest	30 min (Easy)	20 min (Interval Training)	30 min (Easy)	Rest	30 min (Interval Training)	3.0miles (Easy)
Week 6	Rest	35 min (Easy)	20 min (Interval Training)	35 min (Easy)	Rest	20 min (Interval Training)	2.0miles (Power Walking)
Week 7	Rest	35 min (Easy)	25 min (Interval Training)	35 min (Easy)	Rest	40 min (Interval Training)	3.5miles (Easy)
Week 8	Rest	35 min (Easy)	25 min (Interval Training)	35 min (Easy)	Rest	40 min (Interval Training)	4.0miles (Easy)
Week 9	Rest	40 min (Easy)	25 min (Interval Training)	40 min (Easy)	Rest	30 min (Interval Training)	3.0miles (Power Walking)
Week 10	Rest	40 min (Easy)	25 min (Interval Training)	40 min (Easy)	Rest	50 min (Interval Training)	5.0miles (Easy)
Week 11	Rest	40 min (Easy)	25 min (Interval Training)	40 min (Easy)	Rest	50 min (Interval Training)	6.0miles (Easy)
Week 12	Rest	40 min (Easy)	25 min (Interval Training)	40 min (Easy)	Rest	30 min (Interval Training)	5.0miles (Power Walking)
Week 13	Rest	45 min (Easy)	30 min (Interval Training)	45 min (Easy)	Rest	60 min (Interval Training)	7.0miles (Easy)
Week 14	Rest	45 min (Easy)	30 min (Interval Training)	45 min (Easy)	Rest	30 min (Interval Training)	6.0 miles (Power Walking)
Week 15	Rest	45 min (Easy)	30 min (Interval Training)	45 min (Easy)	Rest	60 min (Interval Training)	8.0 miles (Easy)
Week 16	Rest	30 min (Easy)	30 min (Easy)	30 min (Easy)	Rest	9.3 miles