Challenging

walking programme

Walk a total of 10 KM, as many times as you like, on your own or with your family and pets, around the comfort of your own home, garden or local area! The charity is encouraging as many people as possible to take part in this FREE 10 KM sponsored walk between Saturday 3rd October and Monday 30th November 2020. This year we are holding the walk throughout Mouth Cancer Action Month to raise as much awareness as possible.

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