The following is an example of a sample walking program:
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Warm Up
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Activity
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Cool Down
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Total Time
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WEEK 1
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Session A
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Walk slowly 5 min.
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Walk briskly 5 min.
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Walk slowly 5 min.
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15 min.
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Session B
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Repeat above pattern
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Session C
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Repeat above pattern
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Continue with at least three walking sessions during each week of the program.
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WEEK 2
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Walk slowly 5 min.
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Walk briskly 7 min.
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Walk slowly 5 min.
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17 min.
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WEEK 3
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Walk slowly 5 min.
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Walk briskly 9 min.
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Walk slowly 5 min.
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19 min.
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WEEK 4
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Walk slowly 5 min.
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Walk briskly 11 min.
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Walk slowly 5 min.
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21 min.
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WEEK 5
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Walk slowly 5 min.
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Walk briskly 13 min.
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Walk slowly 5 min.
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23 min.
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WEEK 6
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Walk slowly 5 min.
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Walk briskly 15 min.
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Walk slowly 5 min.
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25 min.
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WEEK 7
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Walk slowly 5 min.
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Walk briskly 18 min.
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Walk slowly 5 min.
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28 min.
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WEEK 8
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Walk slowly 5 min.
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Walk briskly 20 min.
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Walk slowly 5 min.
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30 min.
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WEEK 9
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Walk slowly 5 min.
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Walk briskly 23 min.
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Walk slowly 5 min.
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33 min.
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WEEK 10
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Walk slowly 5 min.
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Walk briskly 26 min.
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Walk slowly 5 min.
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36 min.
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WEEK 11
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Walk slowly 5 min.
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Walk briskly 28 min.
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Walk slowly 5 min.
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38 min.
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WEEK 12
AND BEYOND
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Walk slowly 5 min.
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Walk briskly 30 min.
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Walk slowly 5 min.
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40 min.
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