Beginning Walking ProgramIn this beginning walking program, you will do 2 minutes of stretching before and after the walk.
Level OneWeek One:
Walk 10 minutes at an easy pace, two times a day, once in the morning and once in the evening.
For easy timing, walk 5 minutes down a street or road, then 5 minutes back. In this phase of the Beginning Walking Program, walk 4 to 6 days a week. If you walk less that 4 days, repeat this week.
Week Two:
Repeat Week One
Week Three:
Continue as in weeks 1 and 2, but pick up the pace to a moderate rate. Continue to stretch before and after each walk. Walk twice a day, 4 to 6 times a week.
Week Four:
In week four of the Beginning Walking Program, it is time to increase the duration. Walk 14 minutes at a moderate pace, 2 times a day, 7 minutes out and 7 minutes back. Exercise 4-6 days this week. If you are feeling comfortable with this level it is time to go to the next level.
Level TwoWeek One
Walk 20 minutes in the morning and 20 minutes in the evening at a moderate pace. Walk 4-6 days this week. If you walk less that 4 days, repeat this week Walk 10 minutes out and 10 minutes back. Stretch for 2-3 minutes before and after each walk.
Week Two
Repeat Week One.
Week Three
Repeat Week One.
Week Four
Increase to 24 minutes morning and evening, 12 out and 12 back, twice a day at a moderate pace. Continue stretching. If you are feeling comfortable at the end of this week, go to Level 3.
Level ThreeWeek One
Walk 30 minutes, 2 times each day, 15 minutes out and 15 minutes back, at a moderate pace. Stretch before and after each session. Walk 4-6 days this week. If you walk less than 4 days, repeat this week.
Week Two
Repeat Week One
Week Three
Continue walking 30 minutes, twice daily, but add some fast intervals. Walk at a moderate pace for 5 minutes, pick up the pace to a fast walk for 5 minutes, slow to a moderate pace for 5 minutes. Turn around to go back and walk at a moderate pace for 5 minutes, then fast for 5 minutes, then cool down for the last 5 minutes. Stretch.
Week Four
Repeat week 3. At the end of week four, if you have walked less that 4 days this week, repeat it. If you feel comfortable this this level of exercise you are ready to go from the Beginning Walking Program to the Intermediate Walking Program.
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