Fitness is just a few steps away.
The Advanced program is for those individuals that are excellent physical condition. You may have a regular walking routine and you’re ready to up the number of minutes or miles. The Advanced program covers 10 weeks and you will progress from walking 40 minutes 4 times per week to walking 1 hour 5 times a week.
|
Week
|
Walks Per Week
|
Distance (in miles)
|
Warm-up Time
|
Minutes Walking
|
Cool Down Time
|
|---|---|---|---|---|---|
|
1
|
4
|
2.0
|
5 min.
|
25
|
5 min.
|
|
2
|
4
|
2.0
|
5 min.
|
25
|
5 min.
|
|
3
|
4
|
2.25
|
5 min.
|
30
|
5 min.
|
|
4
|
4-5
|
2.50
|
5 min.
|
32
|
5 min.
|
|
5
|
4-5
|
2.75
|
5 min.
|
36
|
5 min.
|
|
6
|
4-5
|
3.0
|
5 min.
|
38
|
5 min.
|
|
7
|
4-5
|
3.25
|
5 min.
|
42
|
5 min.
|
|
8
|
5
|
3.50
|
5 min.
|
44
|
5 min.
|
|
9
|
5
|
3.75
|
5 min.
|
48
|
5 min.
|
|
10
|
5
|
4.0
|
5 min.
|
50
|
5 min.
|
If the program laid out above proves to be too difficult or you find yourself out of breath, back off on the distance and time slightly until you feel more comfortable.
Walking is something you do every day, but it can also be part of an exercise program. Following any one of the programs laid out here will get you started on a life of fitness. Check out each of the programs and see which one fits your current fitness level.