Your Walking Guide...
A guide to commencing a twelve week walking programme
The walking guide detailed on this page is a general guide only and should not to be confused with a specifically tailored programme for each individual. Please ensure you check with your Podiatrist or General Practitioner prior to commencing any exercise programme.
Download 'walking guide' as a printable PDF, or follow the guide online below. • MHR = Maximum Heart Rate
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| Monday | Walk 15-20 minutes at 50-55% of your MHR | Walk 15-20 minutes at 50-55% of your MHR | Walk 25 minutes at 50-55% of your MHR | Walk 25 minutes at 50-55% of your MHR |
| Tuesday | Day Off | |||
| Wednesday | Walk 15-20 minutes at 50-55% of your MHR | Walk 15-20 minutes at 50-55% of your MHR | Walk 25 minutes at 50-55% of your MHR | Walk 25 minutes at 50-55% of your MHR |
| Thursday | Day Off | |||
| Friday | Walk 15-20minutes at 50-55% of your MHR | Walk 15-20 minutes at 50-55% of your MHR | Walk 25 minutes at 50-55% of your MHR | Walk 25 minutes at 50-55% of your MHR |
| Saturday | Day Off | |||
| Sunday | Walk 2 - 3km | Walk 2.5 - 3km | Walk 3 - 4km | Walk 3.5 - 4km |
| Week 5 | Week 6 | Week 7 | Week 8 | |
|---|---|---|---|---|
| Monday | Walk 30 minutes at 60-65% of your MHR | Walk 35 minutes at 60-65% of your MHR | Walk 40 minutes at 60-65% of your MHR | Walk 45 minutes at 60-65% of your MHR |
| Tuesday | Walk 30 minutes at 60-65% of your MHR | Walk 35 minutes at 60-65% of your MHR | Walk 40 minutes at 60-65% of your MHR | Walk 45 minutes at 60-65% of your MHR |
| Wednesday | Walk 30 minutes at 60-65% of your MHR | Walk 35 minutes at 60-65% of your MHR | Walk 40 minutes at 60-65% of your MHR | Walk 45 minutes at 60-65% of your MHR |
| Thursday | Day Off | |||
| Friday | Walk 30 minutes at 60-65% of your MHR | Walk 35 minutes at 60-65% of your MHR | Walk 40 minutes at 60-65% of your MHR | Walk 45 minutes at 60-65% of your MHR |
| Saturday | Day Off | |||
| Sunday | Walk 4 - 5km | Walk 4.5 - 5.5km | Walk 5.5 - 6km | Walk 5.5 - 6.5km |
| Week 9 | Week 10 | Week 11 | Week 12 | |
|---|---|---|---|---|
| Monday | Walk 45 minutes at 70-75% of your MHR | Walk 50 minutes at 70-75% of your MHR | Walk 55 minutes at 70-75% of your MHR | Walk 60 minutes at 70-75% of your MHR |
| Tuesday | Walk 45 minutes at 70-75% of your MHR | Walk 50 minutes at 70-75% of your MHR | Walk 55 minutes at 70-75% of your MHR | Walk 60 minutes at 70-75% of your MHR |
| Wednesday | Walk 45 minutes at 70-75% of your MHR | Walk 50 minutes at 70-75% of your MHR | Walk 55 minutes at 70-75% of your MHR | Walk 60 minutes at 70-75% of your MHR |
| Thursday | Walk 45 minutes at 70-75% of your MHR | Walk 50 minutes at 70-75% of your MHR | Walk 55 minutes at 70-75% of your MHR | Walk 60 minutes at 70-75% of your MHR |
| Friday | Walk 45 minutes at 70-75% of your MHR | Walk 50 minutes at 70-75% of your MHR | Walk 55 minutes at 70-75% of your MHR | Walk 60 minutes at 70-75% of your MHR |
| Saturday | Day Off | |||
| Sunday | Walk 5km | Walk 5km | Walk 5km | Walk 5km |
WARNING : Please consult your Podiatrist or General Practitioner before commencing any exercise programme.This information is for educational purposes only and is not intended to replace professional podiatric advice. Treatment will vary between individuals depending upon your diagnosis and presenting complaint. An accurate diagnosis can only be made following personal consultation with a Podiatrist.
Click here To find a Podiatrist in your area.
