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Intermediate Walking Workouts

A 12-Week Program with More Challenge


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  • I love this walking chart. I have copied it and now i have it posted on my computer. Although I do most of my walking inside due to a buckling knee, there are times when I will walk in my neighborhood. Great article. Thanks Coach Jen. - 12/27/2015 2:31:04 PM
    Hello. I just signed up. This is a great article and your website is really a wonderful resource when it comes to fitness and health. Hey, I'm sure your other readers will benefit from these, too. Check this out. - 7/29/2015 11:11:35 AM
  • YVONNEB1005
    Love this workout. Start with this walk and follow up with 5 min arm or ab workout in the mornings. How much calories burned with this walking routine? - 5/6/2015 9:32:54 AM
    I consider myself a intermediate walker because I always walk 65 minutes 3mph on the treadmill with no incline. However, I would like to increase my pace as well as add the incline I just dont know how and where to start. This guide seems fairly easy to follow. - 2/20/2014 11:32:54 AM
  • Fabulous early morning walk with my husband! We saw no other walkers which has never happened before! Looking fwd to walking with the team! - 9/2/2013 10:32:29 AM
  • I will try this to see how I like it. I love to walk. - 5/30/2013 8:04:37 AM
  • Wow, I would consider myself a beginner to intermediate walker but I already do about three miles a day, sometimes more. I do hills outside and incline on the treadmill and maintain a good pace. I do want to increase my pace however and have been slowly building up. - 5/9/2013 9:54:34 AM
    This plan seemed like it would have helped me a lot if I wasn't already walking an hour on the treadmill. ha! lol. but I am concerned about my pace I warm up on 2mph and walk for 45 minutes at 2.5mph on a incline of 2. I want to increase my speed however I want to stay on there for an hour. - 4/16/2013 9:32:21 PM
  • i am totally motivated to get going tomorrow morning so you'll hear more from me! - 3/3/2013 11:39:25 AM
    Sorry--just read no questions--my bad
    - 2/13/2013 1:02:39 PM
    So what about a treadmill work out? How can this be incorporated? - 2/13/2013 1:02:15 PM
  • I started the 12 week walking program this morning. Day one behind me - 2/7/2013 6:41:33 AM
  • I'm in! - 9/17/2012 12:26:06 PM
  • Well, we are half way through the year. My mind is made up to do this thing. I started my workout routine this morning and I feel great.

    We have a beautiful lake in back of our home. this is wonderful to look at while walking and of course my music.

    A great start for the next six months of the year! - 6/4/2012 5:08:51 PM
    I am new to Sparks People but I love to walk,I have jsut gotten lazy this winter.We have a path around our pasture that measures a mile so i walk that.I have arthritis in my tail bone and hips so I cannot walk on blacktop or concrete but can on dirt.i went from size 14 to 9 before and think i can do it's hopeing. - 2/21/2012 3:20:23 PM

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