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  Training  
  CHALLENGING WALKING PROGRAMME  
     
  Please note that you are strongly advised to consult your GP before undertaking any new exercise programme.

Designed by Rosemary Conley Diet and Fitness Clubs, the following programme has been designed for those of you that are already fit.

This programme is based on distance, so it’s a good idea to get in the car and plan your routes according to the guidelines in the programme and then aim to complete the walk within the recommended times. For rural routes just use the times as a guide and estimate how much effort you

EFFORT GUIDE
There are five levels of effort rated 1–5, with 1 being light and 5 being the maximum pace and length of stride you can manage. Remember the route you choose will also dictate the amount of effort - hills are challenging!

WARM UP
Walk for about 5–7 minutes at a pace slower than your goal pace.

COOL DOWN
Walk with less intensity for five minutes and then stretch your legs (click here to go to our Stretching Programme).

WEEK ONE
Distance: 3.22 km (2 miles)
Walking time 30 minutes
Effort level: 2–3
Calories used: 150
Number of walks: 2
WEEK TWO
Distance: 4.02 km (2.5 miles)
Walking time: 35–37 minutes
Effort level: 2–3
Calories used: 175
Number of walks: 3
WEEK THREE
Distance: 4.83 km (3 miles)
Walking time: 47–48 minutes
Effort level: 3
Calories used: 225
Number of walks: 3
WEEK FOUR
Distance: 4.83 km (3 miles)
Walking time: 45–47 minutes
Effort level: 3–4
Calories used: 250
Number of walks: 3–4
WEEK FIVE
Distance: 5.63 km (3.5 miles)
Walking time: 47–48 minutes
Effort level: 4
Calories used: 275
Number of walks: 4
WEEK SIX
Distance: 6.44 km (4 miles)
Walking time: 60 minutes
Effort level: 3-4
Calories used: 300
Number of walks 3-4
WEEK SEVEN
Distance: 7.24 km (4.5 miles)
Walking time: 67-70 minutes
Effort level: 3-4
Calories used: 325
Number of walks 3-4
WEEK EIGHT
Distance: 8.05 km (5 miles)
Walking time: 75-78 minutes
Effort level: 4
Calories used: 350
Number of walks 3-4
WEEK NINE
Distance: 8.85 km (5.5 miles)
Walking time: 85-88 minutes
Effort level: 4-5
Calories used: 375
Number of walks 3-4
WEEK TEN
Distance: 9.66 km (6 miles)
Walking time: 90-95 minutes
Effort level: 4-5
Calories used: 400
Number of walks 3-4
   


N.B.: Calories used are approximate according to your current body size, the difficulty of the route and your own perception of effort!

For information about Rosemary Conley Diet and Fitness Clubs,
please visit www.rosemaryconley.com

-›    TOP TIPS TO HELP YOU GET WALKING
-›    EASY START WALKING PROGRAMME
-›    CHALLENGING WALKING PROGRAMME
-›    STRETCHING
 
 
 
 
SPONSORS [further information]

     
 
The FREE annual Mouth Cancer 10 KM Awareness Walk takes place on Saturday 30th September 2017 in Hyde Park, London. Participants should arrive at 11:00. The walk, which starts at 12:00 noon, aims to raise the awareness of the symptoms of mouth cancer. It is the 12th annual walk so help us make this year's event the bigger and better than ever. Online Registration is now open.
 

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Mouth Cancer Foundation is a registered charity No. 1109298.
Registered as a company limited by guarantee in England & Wales No. 5154295.

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The FREE annual 10km sponsored walk takes place on Saturday 30th September 2017 in Hyde Park, London. Participants should arrive at 11:00 for a 12:00 noon start.
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