THE 10KM WALKING SCHEDULE.


“Pain is inevitable, suffering is optional” –  Haruki Murakami

How to Walk 10 km!

The benefits of walking are immeasurable. There’s little impact, little wear and tear and you do it already. Walking just 3 times a week lowers your risk of diabetes, heart conditions, etc. I think what is mostly important is that it empowers you to be more active and can lead to other things such as bicycling, swimming and even running.

It is important to stand up straight, suck in your tummy, tuck in you bottom and don’t arch your back. RELAX. You can enjoy your music and/or the scenery around you. Explore new routes and discover more about where you live this way.

The schedule below is divided into three days at the beginning averaging 15 minutes 3 times a week. The next step in the weeks is to add a mileage day where you work up your distance. After you have finished the schedule and are walking your last mileage day for 75 minutes, speed up your walking to your comfort.

Ready?  Let’s go!

Week  1 Walk  15 minutes. Walk  15 minutes. Walk  15 minutes.
Week  2 Walk 20 minutes. Walk 20 minutes. Walk 20 minutes.
Week  3 Walk 30 minutes. Walk 30 minutes. Walk 30 minutes.
Week  4 Walk  15 minutes. Walk  15 minutes. Walk  15 minutes. Walk 35 minutes.
Week  5 Walk 15 minutes Walk  15 minutes. Walk  15 minutes. Walk 40 minutes.
Week  6 Walk 15 minutes. Walk 15 minutes. Walk 15 minutes. Walk 45 minutes.
Week  7 Walk 15 minutes. Walk 15 minutes. Walk 15 minutes. Walk 50 minutes.
Week  8 Walk 15 minutes. Walk 15 minutes. Walk 15 minutes. Walk 55 minutes.
Week  9 Walk 15 minutes. Walk 15 minutes. Walk 15 minutes. Walk 60 minutes.
Week  10 Walk 15 minutes..= Walk 15 minutes. Walk 15 minutes. Walk 65 minutes.
Week  11 Walk 15 minutes. Walk 15 minutes. Walk 15 minutes. Walk 75 minutes.
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