Mouth Cancer Charity Walk & Run | UK Oral Cancer, Throat, Head & Neck Cancers

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NEWSFLASH: The Mouth Cancer 10 KM Awareness Walk on Saturday 18th September 2010 will start at 2pm at the Albert Memorial in Kensington Gardens, London. Please arrive at 1pm. See map

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

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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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