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BLOCK 17: WALK FOR 56 MINUTES WITH A DISTANCE GOAL OF 3.3 TO 3.4 MILES: Welcome to your intermediate walking training program! To do this program, you should either have completed Easy Walking Training Program, or you should already be able to walk three miles in about 52 minutes. Walking is often called the best form of exercise because it doesn't place any heavy strain on the tendons of the foot and leg. Thus, walking is a great form of exercise because you usually don't get injured. This program is designed to take you up to a distance of four miles in a two-week period. However, you can build your mileage more slowly than that if you need to. In future training messages we'll talk about when you should increase your walking, how you'll know whether to increase it, and what to do depending on what your body's telling you. For today, warm up by walking slowly and easily for three to four minutes. Then walk briskly for 56 minutes, with a full swing of your arms. Your distance goal for today is 3.3 to 3.4 miles (we'll talk more about estimating distance in a future workout). This 56-minute walk is your "main conditioning session," that is, the part of your workout that actually improves your fitness level. Note that this main conditioning session does not include your warmup or cooldown time. When you've walked briskly for 56 minutes, cool down by walking easily for five to six minutes.
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