2. The Walk/Run Workout (Advanced Level) …
In case you feel like this Walking Workout became too easy for you, you can move to the next level: The Walk/Run Workout:
Week 1
Day 1: 25 min. easy walk
Day 2: Moderately easy walk 4 min., moderate run 1 min.; repeat for 20 min. total
Day 3: 30 min. easy walk
Day 4: 25 min. moderately easy walk
Day 5: OFF
Week 2
Day 1: 30 min. easy walk
Day 2: Moderately easy walk 3 min., moderate run 2 min.; repeat for 25 min. total
Day 3: 30 min. easy walk
Day 4: 25 min. moderately easy walk
Day 5: OFF
Week 3
Day 1: 30 min. easy walk
Day 2: Moderately easy walk 3 min., moderate run 3 min.; repeat for 18-24 min. total
Day 3: Moderately easy walk 2 min., moderately easy run 2 min.; repeat for 24-26 min. total
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 2 min., moderately easy run 2 min.; repeat for 24-26 min. total
Week 4
Day 1: 35 min. easy walk
Day 2: Moderately easy walk 2 min., moderate run 3 min.; repeat for 25 min. total
Day 3: 30 min. moderately easy walk
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 2 min., moderate run 3 min.; repeat for 20 min. total
Week 5
Day 1: 40 min. easy walk
Day 2: Moderately hard run 2 min., easy walk 2 min.; repeat for 28-32 min. total
Day 3: 30 min. moderately easy walk
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 1 min., moderate run 4 min.; repeat for 25 min. total
Week 6
Day 1: 40 min. easy walk
Day 2: Moderately hard run 2 min., easy walk 1 min.; repeat for 24 min. total
Day 3: Moderately easy walk 1 min., moderately easy run 1 min.; repeat for 30 min. total
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 1 min., moderate run 5 min.; repeat for 30 min. total
So, have you ever tried walking or running? Which you like best?
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Photo Credit: ck/ck
I hate jogging too and this is a good idea. When at work, instead of taking the elevators, I use the stairs on my way to the office. This is a good exercise too.
Yeah, I hate running too. Brisk walking is good way to exercise. Thanks for the walking workout!
let’s talk about this experience in few 5-7 days :)
Yeah, Im trying it out already!
Hey, Ladies,
Just wanted to let you know that I keep walking for about a month now and it feels great!
The walks not only made me more fit, but they also have been such a great relaxation! When you walk all the troubling thoughts just disappear and you feel great afterwards!
Try it and I am sure you’ll love it too!
I LOVE walking…it’s how I keep fit…it’s definitely less painful. Tried jogging a couple of times but…just wasn’t happening.
Nice post, and thanks for the quote! Walking is most definitely easier on your body than running. If I could be content to walk, that’s all I would do, but I’m a runner at heart!
This is a great workout as it incorporates aerobic walking in with regular walking. I’m going to check out more of Ray Browning’s workouts. Thanks for the info:)
I started my walk/run program today!!!
Walking is a great alternative to running and easier to do for most people. Also, thank you for referencing my article “The Powerful Benefits of Walking.” I appreciate the mention and support.
So much less pain than running. I’ve started walking and my body doesn’t feel so beat up
I found a book at my shoe store called Walk as Far as You Can, As Fast as You Can. That’s it. So I have been. I take my dogs and just walk until they are tired (they’re both old). It’s about an hour and I break a sweat. It has helped me maintain my weight at my goal without the cost of the gym. We go up and down hills, vary our speed, and enjoy the world. Sometimes I take the younger dog and we walk faster so I am challenged more. But I lost 20 lbs. and have kept it off without too much effort. And I look and feel great.
[...] you finish your first month of walking and your clothes start to fit a little looser. You feel a little ZUME. No actually you feel a lot [...]
It’s a great way to loose belly fat, i’ve been doing it for 2 weeks now and i feel as if i’ve already lost a couple pounds but of coarse i am watching what i eat.
I am very very young, i’m still in high school.
I am already 203 lbs.
which is crazy.
I am very active,
and I don’t understand how I’m so heavy.
I don’t look that big,
but how can I lose weight,
and lose it fast?
please help.
I want to be in shape before school
Hey great article, I’m going to try it out today.
I thought you should know that the link to the Walk/Run Workout is broken (or old and doesn’t work). Thanks.
Hey Jessica,
I am glad you liked the post! I still keep walking and I am still loving it :) I hope you will too!
And thank you for telling about the link, it’s been already fixed and I also published this advanced walk/run workout on the 2nd page – just in case! :)
Thanks! Good luck!
I love walking… round the shops!
Have you seen those new fit-flops, supposed to tone you up whilst walking in them? A-maze-ing!
I feel that walking is the simplest, most fun, and very effective way of keeping in shape and staying healthy. I love walking…and take a 15 minutes walk every day during my lunch break at work. I love it!!!! It gets me out of the office into fresh air,clears mine mind, and burns calories. Very refreshing!!!
Nice post by the way.
For Chelsea, I would suggest having a medical exam to rule out any medical problems first. She states that she is very active, and does not look that big, but the weight sounds way up there for a young girl. Then again, muscle weighs more than fat, so maybe she is just very solid. I personally do not support drastic weight changes for long term results, for looks and health. It takes time to put it on and have your system adjust to it, and same should be done to get it off and keep it off. These are only my opinion and suggestions.
Thank you, SuburbanGrandma :) I am glad you liked it!
This is a great post Olga. Most people think that exercise has to be this extreme activity or a boring activity. But a little walking is all it takes to get started and walking in a park or a beautiful neighborhood makes for a beautiful and easy activity. I got to walk on the boardwalk this passed week…I loved it!
yeah yeaah, walkings great and all, but right now its coming up to winter in ireland and it rains a hell of a lot, you never feel motavated on a wet rainy day, how are you supposed to keep scheduel if that happens, i don’t wanna wait till summer next year either coz i wanna start asap so im fitter younger!