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Go slowly at
first. Walk five days a week for the first six weeks
at a relaxed pace.
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Week 1 Walk 1
mile in 24 minutes 5 days a week.
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Week 2 Walk 1
mile in 22 minutes 5 days a week.
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Week 3 Walk 1
mile in 20 minutes 5 days a week.
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Week 4 Walk 1-1/2
miles in 30 minutes 5 days a week.
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Week 5 Walk 1-1/2
miles in 29 minutes 5 days a week.
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GOAL
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Week 6 Walk 2
miles in less than 40 minutes 5 days a week.
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Pick up the pace.
If you have not experienced any adverse effects during
the first six weeks, step up to a higher level.
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Week 7 Walk 2
miles in 38 minutes 4 times a week.
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Week 8 Walk 2
miles in 36 minutes 4 times a week.
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GOAL
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Week 9 Walk 2
miles in less than 35 minutes 4 times a week.
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Keep on walking.
You will achieve major health and longevity benefits
by continuing to walk at the 6-week or 9-week level.
As it becomes easier to walk at a faster pace, move
on to the third level.
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Week 10 Walk
2 miles in 34 minutes 4 times a week.
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Week 11 Walk
2 miles in 32 minutes 4 times a week.
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GOAL
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Week 12 Walk
2 miles in less than 30 minutes 3 times a week.
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