Walk/Run

Feeling good doesn't just happen on its own - it takes an investment in yourself and a conscious effort to do the things that create health in your life. No matter if you are a first time walker or have been running for years, all exercisers can benefit from a good training program. Designed for beginning exercisers and new runners to those training for half marathons, Gracie's training programs are realistic and achievable. All of our programs are designed by our National Director of Fitness and Founder of Gracie's Gear and Training, Gracie Updyke, an avid runner, exercise physiologist and experienced running coach. Participants who have successfully completed Gracie's training programs have seen positive results including lower blood pressure, body fat percentage and cholesterol, increases in self-esteem and confidence, and improved competition times. Based on your current fitness level and desired level of coaching support, you can choose from 8 training programs and two training packages to assist you in achieving your health and fitness goals. New exercisers learn how to increase their walking times with consistency, new run/walkers discover how to progress to running safely, and avid runners receive guidance about improving their times.


Beginner Walking Program
	If your goal is to get back into shape and focus on being consistent, this 12-week program will assist you in achieving these goals in a slow, safe, and effective way. The program begins with 15-20 minute walks and will end with 60 minute walks. Two days a week will focus on increasing the walking time, three days will be the easier days that increase in time, and the other two days will be rest days. The rest days are as important as the workout days. This allows the body to recover and the motivation to exercise 5 days a week.
Beginner Walk (PDF) - $22

Advanced Walking Program
	This 12-week program adds brisk walking intervals to increase your intensity and fitness level without running. What a way to increase your fitness and achieve your health goals! Consistency will be the key to success in this program. By the end of the program you will walk a total of 5 ½ hours a week.
Advanced Walk (PDF) - $22

Beginner Run Walk Program
	Is your goal to get back into running or learn how to run properly? This 12 week program will teach you how to start a running plan and stick to it! This successful progression will create a love for running you thought you never would find. You will begin with 1 minute run and 1 minute walk intervals and complete this sequence 10 times. The walk days in between your run/walk days are very important to keep up with and be sure to take those rest days to recover. By the end of this program you will be running a total of 35 minutes. This program is also a great tool to use if you plan on trying to run a 5K event in 12 weeks.
Beginner Run/Walk (PDF) - $22

10k Run Walk Program
	Want to run walk a 10K? This 12- week program will help you achieve this goal by providing a progression that is realistic, successful, and motivating. With your long run walk one day a week and two days of interval training you will be well on your way to success! The walk days in between your run/walk days are very important to keep up with and be sure to take those rest days and enjoy them.
10k Run/Walk (PDF) - $22

Half Marathon Run Walk Program
	Congratulations on wanting to train for a half marathon! Nervous? Don't be with Gracie's half marathon run walk program. With three run walk days, two easy walk days and two rest days, this realistic approach will prepare you for an amazing accomplishment.
Half Marathon Run/Walk (PDF) - $22

Level 1 Running 5k Program
	Looking for a training program that will improve your 5K time? Gracie's Level 1 12 week running plan provides a combination of interval work, harder runs, and easy days that will prepare you for the next 5K race. Are you bored of your every day runs? Gracie's Level 1 training plan will add some variety to your workouts while improving your fitness level at the same time.
Level 1 Running 5k (PDF) - $22

10k Running Program
	Tired of running 5K events all the time? Looking to take the next step and train for a 10K? Try Gracie's 12-week 10K training that will provide you with the workouts to not only finish the race but do well and have fun doing it! Your long run will prepare you for the distance and the intervals and harder runs will provide you with strength and strong mental preparation for this distance. Having a consistent plan will better prepare you for an event like this and keep you motivated through your training season.
10k Running (PDF) - $22

Half Marathon Program
	Ever thought of training for a half marathon but did not know where to start or what to add in your training plan? Gracie's half marathon program will assist you in achieving the goal of completing the distance and completing with a smile on your face. What an accomplishment to finish a half marathon. This 12 week plan provides a variety of interval runs, harder runs, easy runs, longer runs, and rest days for recovery. This progression is safe and will meet your needs in convenience.
Half Marathon (PDF) - $22

Questions? Email Gracie