Weeks 1 to 2
Guidelines:
Week 1:
Session # 1:
Duration = 12 Minutes
Activity = 3 minute brisk walk followed by a 2 minute slow walk; 2 minute brisk walk followed by a 2 minute slow walk; 1 minute brisk walk followed by a 2 minute slow walk.
Session # 2:
Duration = 15 Minutes
Activity = Walk for 15 minutes at a normal, moderate pace.
Session # 3:
Duration = 20 Minutes
Activity = Walk for 20 minutes at a normal, moderate pace.
71% Successful
Latest Results Feedback
Successful: 03 Sep 12 by Happy83709
"I walk a mile each day.
"
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Successful: 03 Sep 12 by JesusNck
"Hope to be back to exercising tomorrow by God's grace..."
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Successful: 01 Sep 12 by vero1985
"I hope jogging counts"
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Failed: 01 Sep 12 by annacotadevida
"Completely 2 of 3 days. I gouged my eyeball in the middle of the week and ..."
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Weeks 1 to 12
Guidelines:
Guidelines:
- For each week, there are three sessions to be done on different days of the week. For the rest of the week, you can do strength training, any general exercise, or just rest.
- Be sure to do a 10 minute warm-up before the work out and a 10 minute cool-down after the work out.
- On days when you are not doing the walk program’s sessions, you can do strength training exercises or any other kind of exercise you prefer.
- Plan on at least one rest day throughout the week to allow for proper muscle healing.
- Be sure to drink plenty of water and stretch properly before exercising.
- Take it slow. This program is designed for beginners. If you find that any given week was hard for you, then repeat that week’s sessions again before progressing to the next week.
- This program is from the book “The Beginning Runner’s Handbook” by Ian MacNeill & The Sports Medicine Council of British Columbia.
61% Successful
Latest Results Feedback
Failed: 18 Sep 12 by billybelly
"Walked 45 min 3x per week"
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Weeks 2 to 3
Guidelines:
Week 2:
Session # 1:
Duration = 16 Minutes
Activity = 2 minute brisk walk followed by a 2 minute slow walk; Repeat 4 times.
Session # 2:
Duration = 20 Minutes
Activity = Walk for 20 minutes at a normal, moderate pace.
Session # 3:
Duration = 30 Minutes
Activity = Walk for 30 minutes at a normal, moderate pace.
80% Successful
Latest Results Feedback
Failed: 09 Sep 12 by JesusNck
"I am hoping to do better this week as the cleanse has given me more energy ..."
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Successful: 09 Sep 12 by Jessie1405
"Yes, I did all three session for week 2. "
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Successful: 01 Sep 12 by annacotadevida
"Did one day so far. Tonight will be the second."
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Weeks 3 to 4
Guidelines:
Week 3:
Session # 1:
Duration = 24 Minutes
Activity = 1 minute brisk walk followed by a 2 minute slow walk; Repeat 8 times.
Session # 2:
Duration = 30 Minutes
Activity = Walk for 30 minutes at a normal, moderate pace.
Session # 3:
Duration = 40 Minutes
Activity = Walk for 40 minutes at a normal, moderate pace.
70% Successful
Latest Results Feedback
Successful: 17 Sep 12 by Jessie1405
"Yep, I finally got myself caught up on my walking sessions and have co ..."
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Weeks 4 to 5
Guidelines:
Week 4:
Session # 1:
Duration = 12 Minutes
Activity = 3 minute brisk walk followed by a 2 minute slow walk; 2 minute brisk walk followed by a 2 minute slow walk; 1 minute brisk walk followed by a 2 minute slow walk.
Session # 2:
Duration = 20 Minutes
Activity = Walk for 20 minutes at a normal, moderate pace.
Session # 3:
Duration = 30 Minutes
Activity = Walk for 30 minutes at a normal, moderate pace.
60% Successful
Latest Results Feedback
Failed: 18 Sep 12 by billybelly
"Walked 45 min 3x per week"
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Weeks 5 to 6
Guidelines:
Week 5:
Session # 1:
Duration = 21 Minutes
Activity = 5 minute brisk walk followed by a 2 minute slow walk; Repeat 3 times.
Session # 2:
Duration = 30 Minutes
Activity = Walk for 30 minutes at a normal, moderate pace.
Session # 3:
Duration = 40 Minutes
Activity = Walk for 40 minutes at a normal, moderate pace.
46% Successful
Latest Results Feedback
Failed: 18 Sep 12 by billybelly
"Walked 45 min 3x per week"
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Weeks 6 to 7
Guidelines:
Week 6:
Session # 1:
Duration = 12 Minutes
Activity = 3 minute brisk walk followed by a 2 minute slow walk; 2 minute brisk walk followed by a 2 minute slow walk; 1 minute brisk walk followed by a 2 minute slow walk; Repeat 3 times.
Session # 2:
Duration = 30 Minutes
Activity = Walk for 30 minutes at a normal, moderate pace.
Session # 3:
Duration = 50 Minutes
Activity = Walk for 50 minutes at a normal, moderate pace.
30% Successful
Latest Results Feedback
Weeks 7 to 8
Guidelines:
Week 7:
Session # 1:
Duration = 36 Minutes
Activity = 3 minute brisk walk followed by a 3 minute slow walk; Repeat 6 times.
Session # 2:
Duration = 40 Minutes
Activity = Walk for 40 minutes at a normal, moderate pace.
Session # 3:
Duration = 60 Minutes
Activity = Walk for 60 minutes at a normal, moderate pace.
27% Successful
Latest Results Feedback
Weeks 8 to 9
Guidelines:
Week 8:
Session # 1:
Duration = 30 Minutes
Activity = 1 minute brisk walk followed by a 2 minute slow walk; Repeat 10 times.
Session # 2:
Duration = 30 Minutes
Activity = Walk for 30 minutes at a normal, moderate pace.
Session # 3:
Duration = 40 Minutes
Activity = Walk for 40 minutes at a normal, moderate pace.
50% Successful
Latest Results Feedback
Weeks 9 to 10
Guidelines:
Week 9:
Session # 1:
Duration = 32 Minutes
Activity = 6 minute brisk walk followed by a 2 minute slow walk; 3 minute brisk walk followed by a 2 minute slow walk; 1 minute brisk walk followed by a 2 minute slow walk; Repeat 2 times.
Session # 2:
Duration = 40 Minutes
Activity = Walk for 40 minutes at a normal, moderate pace.
Session # 3:
Duration = 60 Minutes
Activity = Walk for 60 minutes at a normal, moderate pace.
27% Successful
Latest Results Feedback
Failed: 26 Oct 12 by sbhaselden
"still on docs orders not to walk, I should be able to start back up this ..."
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Weeks 10 to 11
Guidelines:
Week 10:
Session # 1:
Duration = 24 Minutes
Activity = 4 minute brisk walk followed by a 2 minute slow walk; Repeat 4 times.
Session # 2:
Duration = 50 Minutes
Activity = Walk for 50 minutes at a normal, moderate pace.
Session # 3:
Duration = 70 Minutes
Activity = Walk for 70 minutes at a normal, moderate pace.
25% Successful
Latest Results Feedback
Weeks 11 to 12
Guidelines:
Week 11:
Session # 1:
Duration = 32 Minutes
Activity = 6 minute brisk walk followed by a 2 minute slow walk; 3 minute brisk walk followed by a 2 minute slow walk; 1 minute brisk walk followed by a 2 minute slow walk; Repeat 2 times.
Session # 2:
Duration = 40 Minutes
Activity = Walk for 40 minutes at a normal, moderate pace.
Session # 3:
Duration = 60 Minutes
Activity = Walk for 60 minutes at a normal, moderate pace.
42% Successful
Latest Results Feedback
Week 12
Guidelines:
Week 12:
Session # 1:
Duration = 45 Minutes
Activity = 5 minute brisk walk followed by a 2 minute slow walk; 3 minute brisk walk followed by a 2 minute slow walk; 1 minute brisk walk followed by a 2 minute slow walk; Repeat 3 times.
Session # 2:
Duration = 40 Minutes
Activity = Walk for 40 minutes at a normal, moderate pace.
Session # 3:
Duration = 80 Minutes
Activity = Walk for 80 minutes at a normal, moderate pace.
0% Successful
Latest Results Feedback