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Challenging

walking programme

The Mouth Cancer Foundation would like to say a MASSIVE THANK YOU to all the amazing walkers who took part in the Mouth Cancer 10 KM Awareness Walk and Walk From Home this year.  Please help us reach our target as all money will go a long way to raise much needed awareness about the early warning signs of the disease as well as funds to combat all head and neck cancers.  Given everything that has happened in the world this year, we are truly humbled.

 

If you are collecting money to support the Mouth Cancer Foundation please send it to us by 31st December 2022 – Thank you very much!  There is still plenty of time to fundraise via Just Giving

 

We will announce the date of the next Mouth Cancer 10 KM Awareness Walk programme in early 2023

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 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
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!

With thanks to Rosemary Conley Diet and Fitness Clubs. To learn more, please visit www.rosemaryconley.com

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