10-Week Walking Program

Fitness
December 26, 2010

This simple 10-week walking program will get you fit.

diabetes-walk-exercise-plan-tips-weight-loss-spry
Ann Wade Parrish
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Ready to get moving? This 10-week walking program will help you burn calories and get fit. Studies recommend exercising a minimum of 5 days a week for 30 minutes a day or 150 minutes total. This program takes you there and beyond, including longer walks and speed work. Walk at a brisk pace (except where indicated)—you should be slightly out of breath, but still able to talk.

Weeks 1 & 2: Walk for 
15 minutes four or five days 
per week.

Weeks 3 & 4: Walk for 20 minutes three days per week and 30 minutes once per week. These longer walks will build your endurance and allow you to walk faster with less effort.

Weeks 5-6: Walk for 30 minutes three days per week and 40 minutes once per week. Scout out a course in your neighborhood and time your workouts. Keep a log to track your progress week to week and maintain your momentum.

Weeks 7-8: Walk for 30-40 minutes three days per week and 60 minutes once per week.

Weeks 9-10: Walk for 45 minutes at a moderate pace two days per week and 60 minutes slow once per week. Plus, do a 30-minute speed-walking circuit once per week: Warm up for 5 minutes; then alternate 3 minutes fast, 3 minutes slow for 20 minutes. Cool down for 5 minutes.

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