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Challenging

walking programme

The 19th Anniversary Mouth Cancer 10 KM Awareness Walk 2024 is taking place in London’s Hyde Park on Saturday 21st September. In 2024 the event will take on a whole new look, offering something for all ages and abilities. This event will launch the Mouth Cancer 10 KM Awareness Walk from Home series.

Between Tuesday 1st October and Saturday 30th November 2024 walk as many times as you like on your own or with your family and pets around the comfort of your own area or a location you enjoy. The charity is encouraging as many people and Dental Practices as possible to step out and make a difference during Mouth Cancer Action Month.

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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