Intermediate Walking Workouts

A 12-Week Program with More Challenge

-- By Jen Mueller, Certified Personal Trainer

It’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.

Getting Started
Use the FIT (Frequency, Intensity and Time) Principles for a safe and effective workout!

• Frequency: Try the walking workout listed at least three to five times per week as indicated by the chart below.
• Intensity: Walk at a brisk—not leisurely—pace. Don’t worry about what your pace really is, but do pay attention to your overall intensity, aiming for 5-7 on a scale of 1-10. You’ll find a full explanation of the 1-10 Intensity Scale (known as RPE) below the workouts.
• Time: Try to follow the suggested workout guidelines to the best of your ability, which means that you'll gradually increase your walk time by five minutes most weeks.

And remember, always warm up and cool down. Warming up at a slow pace will help prepare your joints, muscles and heart for exercise. Cooling down will prepare your body to return to a resting state, help prevent muscle soreness, and prevent illness and injury.

Intermediate Walking Program

Week	Warm-up	Walk for	Cool Down	Total Time	Sessions/Week
1	5 min.	10 min.	5 min.	20 min.	3
2	5 min.	15 min.	5 min.	25 min.	4
3	5 min.	20 min.	5 min.	30 min.	4
4	5 min.	20 min.	5 min.	30 min.	5
5	5 min.	25 min.	5 min.	35 min.	4
6	5 min.	30 min.	5 min.	40 min.	4
7	5 min.	30 min.	5 min.	40 min.	5
8	5 min.	35 min.	5 min.	45 min.	4
9	5 min.	40 min.	5 min.	50 min.	4
10	5 min.	40 min.	5 min.	50 min.	5
11	5 min.	45 min.	5 min.	55 min.	4
12	5 min.	45 min.	5 min.	55 min.	5

An Explanation of Using the RPE Method to Measure Intensity
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.

10	Maximum exertion
9	Very hard
8	Extremely hard
7	Hard (heavy)
6
5	Somewhat hard
4	Fairly light
3	Light
2	Very light
1	Rest

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.

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