Page 1 of 1It’s time to step it up! Whether you’ve already completed the Beginner’s Walking Program or are an experienced exerciser who wants to build more walking stamina, this intermediate walking program will help you build even more endurance over the next 12 weeks. With longer workouts and more workout sessions per week than a beginner’s walking program, you can follow these workouts whether you walk on a treadmill, track, or other outdoor venue. Be sure to refer to our Walking Guide for more information and resources for walkers.
Use the FIT (Frequency, Intensity and Time) Principles for a safe and effective workout!
Intermediate Walking Workout
Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.
An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard." The guidelines given for this specific workout program reflect an intermediate intensity level.