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Week 1: You learned to stretch.
Week 2: You learned about the right walking form.
Week 3: You learned about shoes and gear.
You learned abdominal and upper body exercises.
Week 4: You learned to measure your heart rate and do walking workouts.

Week 5 - Walking with Others

Day 36 - Walking Events

Volksmarch - Non-competitive walking events
These walks are held in countries around the world, especially in North America and Europe. They are open to the public for everyone to enjoy and are usually very inexpensive or free. The basic distance is 10 kilometers (6.2 miles) on a trail selected for scenic beauty, history, and sites walkers can enjoy.

The event is not timed, so you can walk your own pace and stop to smell the roses if you so desire.
Going on a Volksmarch

Today's Walk:
Today's Walk
35-70 minute walk in the fat-burning zone at 60-70% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 37 - Self-guided Walks

Want to walk on a trail selected by other walkers for its walkability? There are over 2000 self-guided walking routes around the world established by the local volkssport clubs, including over 1500 in the US and Canada. These are open to the public - you register at the start point, take a map and directions and enjoy a 10 kilometer walk. These are called Year-Round Walks or Permanent Walks.

Today's Walk:

35-70 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 38 - Charity Walks and Runs

Spice up your regular walking program by enjoying a charity walk or a walk held in conjunction with a run. Set one of these as your goal to build up to enjoying - go for speed or distance or just for the heck of it. Win the event award or t-shirt and enjoy walking with lots of other people.

Distances are usually from 5-10 kilometers (3 miles to 6 miles). In general, there is a group start of all participants, so you walk with many others throughout the walk. You get the thrill of crossing the finish line, sometimes with your name and hometown being announced, and receiving the award for the event - a pin, medal, t-shirt or other item. Costs range from $8 to over $25 and may require collection of pledges.
Walking Event Calendars

Today's Walk:

35-70 minute walk in the fat-burning zone at 60-70% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 39 - Marathons

A marathon is 26.2 miles - about 42 kilometers and requires training to achieve. It is an excellent long-term goal for your walking program. I have seen walkers of every body type make it through a marathon. Give yourself at least 9 months of preparation. I have a complete guide to marathon walking, including training schedule, shoes, gear, race day tips, how to select a marathon, and more.

Today's Walk:

35-70 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 40 - Racewalks

Racewalking is an Olympic sport with a defined walking style and judges to ensure that form is kept. The basic rule is that the knee must be straight from the moment the heel strikes the ground in front of the body until the supporting leg passes under the body, and that one foot must be on the ground at all times. This form uses more muscle groups than regular walking and therefore burns more calories per mile than either walking or running. Racewalking events are timed and judged. Racewalkers can achieve amazing speeds.

Today's Walk:

35-70 minute walk in the fat-burning zone at 60-70% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 41 - Relays and Team Events

Some events are set up to encourage entry of a team. One such event is the Portland to Coast Relay - over 120 miles with each of 12 team members each walking two legs of the route, about 5 miles a leg. Being part of a team enhances your commitment to training for the event - and it is just a blast. Teams often produce matching t-shirts, hats, or other insignia. Some charity events encourage groups to enter as a team

This is a good way to encourage your friends, family, and co-workers to come enjoy walking.

Today's Walk:

35-70 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 42 - REST DAY

Today's Walk: Rest Day
Do a body check. Are your clothes fitting better? Legs firming? Abs and upper body responding to the exercise? Are you able to walk longer with more ease?

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!

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