Lets Plan for a Weekend Hiking and Shopping in San Francisco | Weekend Get Away Prep
The extreme gradients of the hills of San Francisco require a bit of training when you live in the lower hills of Atlanta. This 6-week training schedule adapts your body to fat oxidation while building the specific leg strength needed for steep inclines and stop and go shopping.
Note: This training schedule does not require more food. If you are over 18 percent body fat, do not add more calories to your daily diet. For walking, your heart rate does not go over 165. If you are not aware of your heart rate, purchase a heart monitor to keep track while you are training.
The 6-Week Progression
Week 1:
Keep the terrain flat to let your body adjust to moving for 45 minutes at a time.
Monday: 45-minute reformer Pilates and a walk at least two hours apart.
Wednesday: 2- 3-mile walks five hours apart.
Friday: 45-minute reformer Pilates and one hour walk.
Weekend: 4-mile walk each day
Week 2:
Extend the time on your feet to push your body to tap into fat stores.
Monday: 45-minute reformer Pilates and one hour walk.
Wednesday: Two 4-mile walks on a treadmill.
Friday: 90-minute endurance reformer Pilates
Weekend: 5-mile walk each day.
Week 3:
San Francisco streets can regularly hit 20-30% grades. We start training the legs for this now, but with full energy stores.
Monday: 45-minute reformer Pilates
Wednesday: Two 3-mile walk incorporating steep hills or a stair-stepper.
Thursday: Two 2 mile walks
Weekend: 5 mile morning walk
Week 4:
Monday: 45-minute reformer Pilates and one hour walk.
Wednesday: Two 4-mile walks on hill gradient on treadmill.
Friday: 90-minute endurance reformer Pilates.
Weekend: 5 mile morning walk each day.
Week 5:
San Francisco will involve back-to-back days on your feet.
Monday: 45-minute reformer Pilates and one hour walk on hill incline.
Wednesday: 5-mile hilly walk on treadmill.
Saturday: One 8-mile walk with steep incline on treadmill.
Sunday: One 4-mile walk with steep incline.
Week 6:
Rest and recover so you arrive in the city fresh.
Monday: 45-minute reformer Pilates.
Wednesday: 3-mile easy walk on treadmill.
Friday: Fly to your hilly destination
Weekend: Enjoy the weekend shopping for a size smaller.
