A Step Up (intermediate)
This program starts with a longer walk than the beginner program and builds to a higher level. It also increases the number of days/week from 3 up to as many as 5. If you find a particular week’s pattern too tiring, repeat it before going on to the next week. If you are walking hills, you should slow your pace and/or intensity to balance out the increased effort. You don’t have to complete the program in 12 weeks.
| Week |
Warm Up (min) |
Brisk Walking (min) |
Cool Down (min) |
Total Exercise Time |
Number of days/wk |
| 1 |
5 |
10 |
5 |
20 |
3 |
| 2 |
5 |
15 |
5 |
25 |
4 |
| 3 |
5 |
20 |
5 |
30 |
4 |
| 4 |
5 |
20 |
5 |
30 |
4-5 |
| 5 |
5 |
25 |
5 |
35 |
4 |
| 6 |
5 |
30 |
5 |
40 |
4 |
| 7 |
5 |
30 |
5 |
40 |
4-5 |
| 8 |
5 |
35 |
5 |
45 |
4 |
| 9 |
5 |
40 |
5 |
50 |
4 |
| 10 |
5 |
40 |
5 |
50 |
4-5 |
| 11 |
5 |
45 |
5 |
55 |
4 |
| 12 |
5 |
45 |
5 |
55 |
4-5 |
|
