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BLOCK 1: WALK FOR 15-20 MINUTES WITH A DISTANCE GOAL OF 0.5 TO 0.8 MILES: Today is your second day of doing the Block 1 workout, so you'll do the exact same workout you did two days ago. Now walk briskly for 15-20 minutes, swinging your arms, and try to cover 0.5 to 0.8 miles. If you can't walk at least 0.5 miles in 20 minutes, keep repeating this Block 1 workout until you can. There are several ways to measure how far you're walking. You can walk around your local high-school or college track; the inside lane is 440 yards long, or 0.25 mile, so two laps around will get you to today's goal. Walking around the track repeatedly can be dull, but at least it's accurate. You can also drive the given distance in your car; car odometers are never 100% accurate but you'll get a rough idea. Or you can buy a pedometer, a pocket-sized device that measures how far you walk. When you've finished your walk, cool down by walking easily for five to six minutes.
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