Challenging
walking programme
The Mouth Cancer 10 KM Awareness Walk 2024 is now closed. Thank you to everyone who participated in our Mouth Cancer 10 KM Awareness Walk and Walk from Home this year. We are so grateful to each and every one of you for helping to raise awareness and support for all head and neck cancers.
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We have love being tagged in all your pictures and seeing how much fun you all had. For our 19th Walk, we set an ambitious £19,000 target. Please help us reach it. If you are collecting money to support the Mouth Cancer Foundation, please send it to us by 31st December 2024 There is still plenty of time to fundraise. Donate Here
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Thank you very much and we look forward to seeing all at the charity’s special 20th anniversary walk in 2025!
Please note that you are strongly advised to consult your GP before undertaking any new exercise programme.
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Designed by Rosemary Conley Diet and Fitness Clubs, the following programme has been designed for those of you that are already fit.
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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.
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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!
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With thanks to Rosemary Conley Diet and Fitness Clubs. To learn more, please visit www.rosemaryconley.com