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Walk Off the Weight: Part 3 -- Your Best Body Ever

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Your Walking Calendar

This month you'll add two longer walks -- ranging from approximately one hour to two -- per week. Your other walks are a little lengthier, too, because you're in such great shape now. But don't worry -- you can tone down the fast and hilly walks if they're too tough. Just shoot for at least 25 to 35 minutes of speedy or varied-terrain walking in the middle of your workout (adjust your warm-up and cool-down accordingly). As these days feel easier, increase the amount of time you're challenging yourself with tempo or incline.

Week 1

  • Monday: 30 minutes

  • Tuesday: 35 minutes

  • Wednesday: 40 minutes HILLS

  • Thursday: 55 minutes

  • Friday: 45 minutes FAST

  • Saturday: 0 minutes

  • Sunday: 90 minutes

  • Weekly total: 295 minutes

Week 2

  • Monday: 30 minutes FAST

  • Tuesday: 35 minutes

  • Wednesday: 45 minutes HILLS

  • Thursday: 60 minutes

  • Friday: 45 minutes FAST

  • Saturday: 0 minutes

  • Sunday: 105 minutes

  • Weekly total: 320 minutes

Week 3

  • Monday: 30 minutes

  • Tuesday: 40 minutes

  • Wednesday: 50 minutes HILLS

  • Thursday: 60 minutes

  • Friday: 45 minutes FAST

  • Saturday: 0 minutes

  • Sunday: 90 minutes

  • Weekly total: 315 minutes

Week 4

  • Monday: 30 minutes FAST

  • Tuesday: 45 minutes

  • Wednesday: 60 minutes HILLS

  • Thursday: 60 minutes

  • Friday: 50 minutes FAST

  • Saturday: 0 minutes

  • Sunday: 120 minutes

  • Weekly total: 365 minutes

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