Women's Training Program Walker's Exercise Plan
| Week 1 - In addition to Monday night, walk 2 times this week |
5 min warm up speed 10 min normal speed 3 min brisk walk 5 min normal speed 5 min cool down speed |
Total: 28 minutes |
| Week 2 - In addition to Monday night, walk 2 times this week |
5 min warm up speed 10 min normal speed 5 min brisk speed 10 min normal speed 5 min cool down speed |
Total: 35 minutes |
| Week 3 - In addition to Monday night, walk 2 times this week |
5 min warm up speed 10 min normal speed 8 min brisk speed 10 min normal speed 5 min cool down speed |
Total: 38 minutes |
| Week 4 - In addition to Monday night, walk 2 times this week |
5 min warm up speed 15 min normal speed 10 min brisk speed 10min normal speed 5 min cool down speed |
Total: 45 minutes |
| Week 5 - In addition to Monday night, walk 3 times this week | Complete the same workout as week 4 | Total: 45 minutes |
| Week 6 - In addition to Monday night, walk 3 times this week |
5 min warm up speed 15 min normal speed 10 min brisk speed 10 min normal speed 5 min cool down speed |
Total: 45 minutes |
| Week 7 - In addition to Monday night, walk 3 times this week |
5 min warm up speed 20 min normal speed 10 min brisk speed 10 min brisk speed 5 min cool down speed |
Total: 50 minutes |
| Week 8 - In addition to Monday night, walk 3 times this week | Complete the same workout as week 7 | Total: 50 minutes |
