Sample Walking Programs

ExRx.net > Aerobic Conditioning > 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
Main Menu | Test to Establish Program | Jog Walk Programs | Step Distance Calculator

Related Articles

5K / 10K Schedule: Level IV

Interval Training

Walk / Run Metabolic Calculator

Sports Conditioning Running Program

Half Marathon Schedule: Level II

Marathon Schedule: Level III