»
Training Program
»
Walking
Very Easy Walking
|
|
Walking is a natural, healthy form of exercise. If you want a gentle but effective fitness program, especially if you've been sedentary for a long time, this is the one for you. The program takes a minimum of four weeks to finish, but you'll go at your own pace, repeating each workout as often as necessary until you're ready to move on to the next one. You'll start by walking for 15 to 20 minutes (with a goal distance of 0.5-0.8 miles) and build up to 44 minutes (2.1-2.2 miles).
|
Easy Walking
|
|
This training program gradually builds your walking strength in four workouts a week. You'll have both distance and time goals: you'll start with a 2.3- to 2.4-mile walk that you should be able to complete in 48 minutes, and finish with a three-mile walk in 52 minutes. If this seems ambitious, try the Very Easy Walking Training Program first. Both walk programs take a minimum of four weeks to finish, but you can repeat each workout as often as necessary until you're ready to move on.
|
7K Walking
|
|
This training program takes you from a 2.3-mile walk to a 4.3-mile walk (7K) in seven weeks. At the end, you'll be ready to enter a 7K walking event! You'll have four workouts and three rest days a week. During the program you'll also learn about shoes, clothing, hydration, injury prevention, and motivation. So you'll have plenty to keep your mind busy while you train your body for that goal 7K!
|
Intermediate Walking
|
|
Can you already walk three miles in 52 minutes? Build more strength with this intermediate walking program! In four workouts a week, you'll progress from a 56-minute 3.3-mile walk to a 68-minute four-mile walk. If this seems ambitious, try the Easy Walking Training Program first. You can finish this intermediate program in just two weeks (although you can take as long as you need to). Then you can keep building strength by adding more hills.
|
|