Please note that you are strongly advised to consult your GP before undertaking any new exercise programme.
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 the route has taken.
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
Walking time 30 minutes
Effort level: 2-3
Calories used: 150
Number of walks: 2
Week Two
Walking time: 35-37 minutes
Effort level: 2-3
Calories used: 175
Number of walks: 3
Week Three
Walking time: 47-48 minutes
Effort level: 3
Calories used: 225
Number of walks: 3
Week Four
Walking time: 45-47 minutes
Effort level: 3-4
Calories used: 250
Number of walks: 3-4
Week Five
Walking time: 47-48 minutes
Effort level: 4
Calories used: 275
Number of walks: 4
Week Six
Walking time: 60 minutes
Effort level: 3-4
Calories used: 300
Number of walks 3-4
Week Seven
Walking time: 67-70 minutes
Effort level: 3-4
Calories used: 325
Number of walks 3-4
Week Eight
Walking time: 75-78 minutes
Effort level: 4
Calories used: 350
Number of walks 3-4
Week Nine
Walking time: 85-88 minutes
Effort level: 4-5
Calories used: 375
Number of walks 3-4
Week Ten
Walking time: 90-95 minutes
Effort level: 4-5
Calories used: 400
Number of walks 3-4
Calories used are approximate according to your current body size, the difficulty of the route and your own perception of effort!
