Challenging
walking programme
For the first time ever in 2022 the Mouth Cancer Foundation brings you a choice when it comes to your FREE 10 KM walks. We are excited to announce that we are back in London’s Hyde Park on Saturday 24th September 2022. This event will launch the Mouth Cancer 10 KM Awareness Walk from Home series.
Between Saturday 1st October and Wednesday 30th November 2022 walk as many times as you like on your own or with your family and pets around the comfort of your own area. The charity is encouraging as many people 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