This simple 10-week walking program from Jenny Hadﬁeld, author of the best-selling Running for Mortals and Marathoning for Mortals and co-owner of Chicago Endurance SportsTorch, will help you burn tons of calories and improve your ﬁtness, just by putting one foot in front of the other.
Do each walk at a medium pace (except where indicated). You should be slightly out of breath, but still able to talk. For a calorie-burning boost, do strength training and/or yoga on days you don’t walk. Include at least one complete rest day per week. Beginners’ tips
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. Walking longer once a week 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. Walk 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.