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Sample Walking Programs

At the end of 20 week walking program, retest to establish new program.
Week	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20
Miles	1	1.25	1.25	1.5	1.5	1.5	1.75	1.75	2	2	2	2.25	2.25	2.5	2.5	2.5	2.75	2.75	3	3
MPH	3	3	3.25	3.25	3.25	3.5	3.5	3.5	3.5	3.75	3.75	3.75	3.75	3.75	4	4	4	4	4	4
Kilometers	1.6	2	2	2.4	2.4	2.4	2.8	2.8	3.2	3.2	3.2	3.6	3.6	4	4	4	4.4	4.4	4.8	4.8
KMPH	4.8	4.8	5.2	5.2	5.2	5.6	5.6	5.6	5.6	6	6	6	6	6	6.5	6.5	6.5	6.5	6.5	6.5
HR (%max)	60	60	60	60	60	65	65	65	65	70	70	70	70	70	75	75	75	75	75	75

At the end of 20 week walking program, retest to establish new program.
Week	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20
Miles	1.5	1.75	1.75	2	2	2	2.25	2.25	2.5	2.5	2.5	2.75	2.75	3	3	3	3.25	3.25	3.5	3.5
MPH	3	3	3.25	3.25	3.25	3.5	3.5	3.5	3.5	3.75	3.75	3.75	3.75	3.75	4	4	4	4	4	4
Kilometers	2.4	2.8	2.8	3.2	3.2	3.2	3.6	3.6	4	4	4	4.4	4.4	4.8	4.8	4.8	5.2	5.2	5.6	5.6
KMPH	4.8	4.8	5.2	5.2	5.2	5.6	5.6	5.6	5.6	6	6	6	6	6	6.5	6.5	6.5	6.5	6.5	6.5
HR (%max)	65	65	65	65	65	70	70	70	70	70	70	70	70	70	75	75	75	75	75	75

At the end of 20 week walking program, retest to establish new program or maintain distance and pace.
Week	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20
Miles	2	2.25	2.25	2.5	2.75	2.75	2.75	3	3	3	3	3	3.25	3.25	3.25	3.5	3.5	3.5	3.5	3.5
MPH	3	3	3.25	3.25	3.25	3.5	3.5	3.5	3.75	3.75	4	4	4	4	4.25	4.25	4.25	4.5	4.5	4.5
Kilometers	3.2	3.6	3.6	4	4.4	4.4	4.4	4.8	4.8	4.8	4.8	4.8	5.2	5.2	5.2	5.4	5.4	5.4	5.4	5.4
KMPH	4.8	4.8	5.2	5.2	5.2	5.6	5.6	5.6	6	6	6.4	6.4	6.4	6.4	6.8	6.8	6.8	7.2	7.2	7.2
HR (%max)	70	70	70	70	70	70	70	70	70	70	75	75	75	75	75	75	75	80	80	80

At the end of 20 week walking program maintain distance and pace.
Week	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20
Miles	2.5	2.75	3	3	3.25	3.25	3.5	3.75	4	4	4	4	4	4	4	4	4	4	4	4
MPH	3.5	3.5	3.5	3.75	3.75	4	4	4	4	4.25	4.25	4.5	4.5	4.5	4.5	4.5	4.5	4.5	4.5	4.5
Incline/Weight															+	+	+	+	+	+
Kilometers	4	4.4	4.8	4.8	5.2	5.2	5.6	6	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4
KMPH	5.6	5.6	5.6	6	6	6.4	6.4	6.4	6.4	6.8	6.8	7.2	7.2	7.2	7.2	7.2	7.2	7.2	7.2	7.2
HR (%max)	70	70	70	70	70	75	75	75	75	75	75	75	75	75	80	80	80	80	80	80

At the end of 20 week walking program maintain distance and pace.
Week	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20
Miles	3	3.25	3.5	3.5	3.75	3.75	4	4	4	4	4	4	4	4	4	4	4	4	4	4
MPH	4	4	4	4.25	4.25	4.5	4.5	4.5	4.5	4.5	4.5	4.5	4.5	4.5	4.5	4.5	4.5	4.5	4.5	4.5
Incline/Weight								+	+	+	+	+	+	+	++	++	++	++	++	++
Kilometers	4.8	5.2	5.6	5.6	6	6	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4	6.4
KMPH	6.4	6.4	6.4	6.8	6.8	7.2	7.2	7.2	7.2	7.2	7.2	7.2	7.2	7.2	7.2	7.2	7.2	7.2	7.2	7.2
HR (%max)	70	70	70	70	70	75	75	75	75	75	75	75	75	75	80	80	80	80	80	80

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Last changed: September 03, 2004