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Updated 03 April 2013

Beginners walk- 5km in 6 weeks

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

2
Programme information:

Level: Beginner; Men & Women
Where: In gym or at home
Components: Cardio (walking) & stretches
Weeks: 6
Sessions per week: 3 - 4 x Walking.
At completion: You will be able to walk 5km at a medium pace, and your body will be toned.

WEEK 1

Tuesday

Total body stretch
Walk 30 min at an easy pace.

Thursday
Lower body stretch
Walk 25 min at a moderate pace.

Saturday
Quick Stretch
Walk 30 min at an easy pace.

Sunday
Total body stretch
Walk 24 min at a moderate pace (pick up the pace for the last 10 min and see how it feels).

WEEK 2

Tuesday

Total body stretch
Walk 25 min.
 
Thursday

Lower body stretch
Walk 20 min at a moderate pace.
 
Saturday
Quick Stretch
Walk 25 min at an easy pace.

Sunday
Total body stretch
Walk 20 min at a moderate pace.

WEEK 3

Tuesday
Total body stretch
Walk 30 min at an easy pace.

Thursday
Lower body stretch
Walk 25 min at a moderate pace.

Saturday
Quick Stretch
Walk 30 min at an easy pace.

Sunday
Total body stretch
Walk 25 min at a moderate pace (pick up the pace for the last 10 min and see how it feels).

WEEK 4

Tuesday
Total body stretch
Walk 35 min at an easy pace.

Thursday
Walk 30 min at a moderate pace.

Saturday

Walk 40 min at an easy pace.

Sunday
Total body stretch
Walk 35 min at a moderate pace(pick up the pace for the last 10 min and see how it feels).

WEEK 5

Tuesday
Total body stretch
Walk 45 min at an easy pace.

Thursday
Lower body stretch
Walk 35 min at a moderate pace.

Saturday
Quick Stretch
Walk 50 min at an easy pace.

Sunday
Total body stretch
Walk 40 min at a moderate pace (pick up the pace for the last 10 min and see how it feels).

WEEK 6

Tuesday
Total body stretch
Walk 50 min at an easy pace.

Thursday
Lower body stretch
Walk 30 min at an easy pace.
 
Saturday
Walk 5 km.


 
 


 
 










 
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