| Beginning a Walking Program
One of the great things about walking is that
you can begin at whatever fitness level you are at right now. You don’t need
to wait until you “get in shape”. You can start as slowly and as gradually
as you need to for your individual fitness level.
Plan to walk at least 3-4 times a week. Each
session should also include a warm-up and cool-down period.
It is very important to begin any exercise
program gradually. The six-week program shown below is a guideline on how to
get started. When you feel ready, you may want to refer to the more advanced
walking schedule shown at the bottom of this page.
|
Week |
Distance (3-4 x week) |
Approximate duration for each workout
|
| One
|
¼ - ½ Mile |
10 minutes |
| Two |
½ - ¾ Mile |
15 minutes |
| Three |
¾ - 1 Mile |
20 minutes |
| Four |
1 – 1 ½ Miles |
25 minutes |
| Five
|
1 ½ - 2 Miles |
30 minutes |
| Six |
2 Miles |
30 minutes |
How to progress in a walking program to 5
days a week:
(The numbers represent your
mileage each day)
|
Week |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
| |
Easy |
Medium |
Easy |
Rest |
Medium |
Longer |
Rest |
| 1 |
1 |
2 |
1 |
0 |
2 |
3 |
0 |
| 2 |
1 |
2 |
1 |
0 |
2 |
3 |
0 |
| 3 |
1 |
2 |
1 |
0 |
2 |
3 |
0 |
| 4 |
1 |
2 |
1 |
0 |
2 |
3 |
0 |
| 5 |
1 ½ |
3 |
2 |
0 |
3 |
4 |
0 |
| 6 |
1 ½ |
3 |
2 |
0 |
3 |
4 |
0 |
| 7 |
1 ½ |
3 |
2 |
0 |
3 |
4 |
0 |
| 8 |
1 ½ |
3 ½ |
2 |
0 |
3 |
4 |
0 |
| 9 |
2 |
3 ½ |
3 |
0 |
4 |
5 |
0 |
| 10 |
2 |
3 ½ |
3 |
0 |
4 |
5 |
0 |
| 11 |
2 |
4 |
3 |
0 |
4 |
5 |
0 |
| 12 |
2 |
4 |
3 |
0 |
4 |
5 |
0 |
|
