Progressive Walking Program
Walk for Life

Here is a simple walking program you can taylor to your circumstances. As you gain more strength and endurance avoid cheating and going further than the distance specified for the week period. You can go faster but not further. If unsure about your level of health/ability you can consult with you healthcare practitioner.

Week         Distance     Time (Min)     Frequency     Fitness Maintenance per week

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Under 30 Years of Age
1-2                  1                   14                    5        At the completion of your program
3-4                1.5                  21                    5        you can maintain your fitness by
5-6                  2                   28                    5        walking 3 miles in 42 min, 5 times
7-8                2.5                  36                    5        per week
9-10               3                    42                    5

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30-39 Years of Age
1-2                  1                    15                   5        At the completion of your program
3-4                1.5                   22                   5        you can maintain your fitness by
5-6                 2                     29                   5        walking 3 miles in 42 min, 5 times
7-8                2.5                   36                   5        per week
9-10               3                     43                   5

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40-49 Years of Age
1-2                 1                     16                   5        At the completion of your program
3-4                1.5                   23                   5        you can maintain your fitness by
5-6                 2                     30                   5        walking 3 miles in 44 min, 5 times
7-8                2.5                   37                   5        per week
9-10               3                     44                   5

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50-59 Years of Age
1-2                 1                     17                   5        At the completion of your program
3-4                1.5                   24                   5        you can maintain your fitness by
5-6                 2                     31                   5        walking 3 miles in 45 min, 5 times
7-8                2.5                   38                   5        per week
9-10               3                     45                   5

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60-69 Years of age
1-2                 1                     18                   5        At the completion of your program
3-4                1.5                   25                   5        you can maintain your fitness by
5-6                 2                     32                   5        walking 3 miles in 46 min, 5 times
7-8                2.5                   39                   5        per week
9-10               3                     46                   5