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Updated 05 August 2013

Walking Beginner – 5km in 10 weeks

At completion you will be able to walk 5km at a medium pace.

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Programme information:
Level: Beginner; Men & Women
Where: In gym or at home
Components: Cardio (walking), resistance exercises & stretches
Weeks: 10
Sessions per week: 3 x Walking; 2 x Resistance training.
At completion: You will be able to walk 5km at a medium pace.

WEEK 1

Monday
Total body stretch
Walk 20 min.

Tuesday
Total body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
 
Wednesday
Total body stretchTotal body stretch
Walk 20 min.

WEEK 2

Monday
Total body stretch
Walk 25 min.
Quick stretch
Walk 25 min.
 
 
Friday
Lower body stretch
Walk 25 min.

WEEK 3

Monday
Total body stretch
Walk 30 min.

Tuesday
Lower body stretch
 
Friday
Lower body stretch
Walk 30 min.

WEEK 4

Monday
Total body stretch
Walk 35 min.
 
Wednesday
Quick stretch
Walk 35 min

Backward straight leg raise
Toe raises
Boxing abs exercise

Friday
Lower body stretch
Walk 35 min.

WEEK 5

Monday
Total body stretch
Walk 40 min.

 
Wednesday
Quick stretch
Walk 40 min.

Thursday
Total body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Lower body stretch
Walk 40 min.

WEEK 6

Monday

Total body stretch
Walk 4km.

Wednesday
Quick stretch
Walk 3km.
 
Friday
Lower body stretch
Walk 4km.

WEEK 7

Monday

Total body stretch
Walk 5km.
 

Friday
Total body stretch
Walk 5km.
 
WEEK 8

Monday

Quick stretch
Walk 5 km.

Tuesday

Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Standing side leg lifts
Squats with dumbbells
Adduction lying with theraband
 
Wednesday
Quick stretch
Walk 4 km.


Saturday
Quick stretch
Walk 4km.

WEEK 9

Monday
Total body stretch
Walk 5km.

Tuesday
Lower body stretch
Dumbbell front shoulder raise
Oblique crunches
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Adduction lying with theraband
Dumbbell bent over row

Wednesday
Quick stretch
Walk 4km.
 
Friday
Lower body stretch
Walk 5 km.

Saturday
Quick stretch
Walk 4km.
 
WEEK 10

Monday
Total body stretch
Walk 5km.
 
Wednesday
Quick stretch
Walk 4km.
 
Lower body stretch
Walk 5 km.
 





 


 

 




 

 
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