IN THE BEGINNING

In the beginning you can  take a rest day as needed, up to every-other day as you are getting started.

Day 1

Today's Walk: 15-30 minute walk at a comfortable pace.
Warm up with 5 minutes at a very easy pace.
Find a safe spot with a wall or pole to do a 5 minute easy stretching routine.
Now resume your walk at a comfortable pace.
End with 5 minutes of gentle stretching.

Day 2 - Shin Splints

One of the most common problems when starting a new walking program is getting pain in the shins. This happens because the shin muscles don't get used much except in walking. If you are having shin pain, this shin splint article tells you how to prevent or relieve it.

Today's Walk: 15-30 minute walk at a comfortable pace.
Warm up with 5 minutes at a very easy pace.
Find a safe spot with a wall or pole to do a 5 minute easy stretching routine.
Now resume your walk at a comfortable pace.
End with 5 minutes of gentle stretching.

Day 3 - Stretching

Today's Walk: 15-30 minute walk at a comfortable pace.
Warm up with 5 minutes at a very easy pace. Find a safe spot with a wall or pole to do a 5 minute easy stretching routine.
Now resume your walk at a comfortable pace.
End with 5 minutes of gentle stretching

Day 4

You've chosen a goal. It is realistic. You have a way to measure it. Now set a date for when you will achieve this goal. Now set dates along the way - 1 month, 2 months, etc. and what milestones towards that goal you will have achieved at those times.

Today's Walk: 15-30 minute walk at a comfortable pace.
Warm up with 5 minutes at a very easy pace.
Find a safe spot with a wall or pole to do a 5 minute easy stretching routine.
Now resume your walk at a comfortable pace.
End with 5 minutes of gentle stretching

Day 5 - Speed

 When you first begin walking, concentrate on building your time spent walking rather than your speed. The number of calories you burn depends how far you go rather than how fast (until you use the racewalking technique)

Today's Walk: 15-30 minute walk at a comfortable pace.
Warm up with 5 minutes at a very easy pace.
Find a safe spot with a wall or pole to do a 5 minute easy stretching routine.
Now resume your walk at a comfortable pace.
End with 5 minutes of gentle stretching.

Day 6 - Splitting Walking Times 

Splitting your walking time into two 15-20 minute segments will still burn calories and reinforce your commitment to walking. For health benefits and to burn fat it is best to lengthen your walking sessions to 30 minutes to an hour. But that can come later - right now we want to get you walking and keep you walking

Today's Walk: 15-30 minute walk at a comfortable pace.
Warm up with 5 minutes at a very easy pace.
Find a safe spot with a wall or pole to do a 5 minute easy stretching routine.
Now resume your walk at a comfortable pace.
End with 5 minutes of gentle stretching

Day 7 - REST DAY

Today's Walk: Rest Day
New walkers may need a rest day every other day to give your muscles time to adjust and grow. This is natural. Those who are training hard for speed will also find it best to take a rest day every other day, to give the muscles time to repair and grow. For weight control and health, your goal should be 30 minutes to an hour most days of the week

WALK YOUR WAY TO WEEK ONE

MOVE ONTO WEEK TWO!

JOG INTO WEEK THREE!

EXERCISE YOUR WAY TO WEEK FOUR!

Half Way there - Week five

Feeling Great in Week Six

The Inches disappear - Week Seven

Pounds are gone Week Eight

The end is near Week Nine

Success in Week 10 Keeping doing it!

ANY QUESTIONS PLEASE EMAIL THE MODERATORS

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