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Updated 12 March 2013

Walking Advanced - 10km in 11 weeks

At completion you will be able to walk 10 km at a steady pace.

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Programme information:
Level: Advanced; Men & Women
Where: In gym or at home
Components: Cardio (walking), resistance exercises & stretches
Weeks: 11
Sessions per week: 4 x Walking; 2 x Resistance training.
At completion: You will be able to walk 10 km at a steady pace.

WEEK 1
 
Monday
Total body stretch
Walk 6 km
Wednesday
Quick stretch
Walk 5km fast

Friday
Lower body stretch
Walk 4km
 
Saturday
Quick stretch
Walk 6 km

WEEK 2

Monday

Total body stretch
Walk 6km
 
 
Wednesday
Quick stretch
Walk 5km fast

Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Friday
Lower body stretch
Walk 4km
 
Saturday
Quick stretch
Walk 6 km
 
WEEK 3

Monday

Total body stretch
Walk 7 km

 
Friday
Lower body stretch
Walk 6 km
 
Saturday
Quick stretch
Walk 5km

WEEK 4

Monday

Total body stretch
Walk 7 km
 
Wednesday
Quick stretch
Walk 4km fast
 
 
Friday
Lower body stretch
Walk 6km

Saturday
Quick stretch
Walk 5km

WEEK 5

Monday
Total body stretch
Walk 7 km
Quick stretch
Walk 5 km fast

 
Saturday
Quick stretch
Walk 5km

WEEK 6

Monday

Total body stretch
Walk 8km
 
Wednesday
Quick stretch
Walk 5 km fast
 
 
Saturday
Quick stretch
Walk 6 km

WEEK 7

Monday
Total body stretch
Walk 8 km

Tuesday

 
Wednesday
Quick stretch
Walk 5 km fast
 

Monday
Total body stretch
Walk 9 km


Wednesday
Quick stretch
Walk 5 km fast
Lower body stretch
Walk 6 km 

Saturday
Quick stretch
Walk 7 km

WEEK 11

Monday

Total body stretch
Walk 10 km
 
Tuesday
 
 
Friday
Lower body stretch
Walk 6 km
 
Saturday
Quick stretch
Walk


 


 
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