The Walking Program

Winter weather has stalled mine, but I was hiking out over rough terrain (Phebe's training trail) with some major hills, so the icy footing has put that too on a hiatus.  Searching around this morning I found a nice little program that is twelve weeks (kind of like a horse conditioning program).  Thought I'd share:

WEEK SUN MON TUE WED THU FRI SAT


1 15 min 15 min 20 min 15 min 20 min 15 min 20 min

2 15 min 20 min 20 min 15 min 20 min 15 min 25 min

3 15 min 25 min 20 min 15 min 25 min 20 min 25 min

4 20 min 30 min 20 min 20 min 25 min 20 min 30 min

5 20 min 30 min 30 min 20 min 30 min 20 min 35 min

6 25 min 30 min 30 min 25 min 30 min 25 min 40 min

7 25 min 30 min 40 min 30 min 30 min 30 min 40 min

8 25 min 30 min 40 min 30 min 40 min 30 min 50 min

9 30 min 40 min 40 min 30 min 40 min 40 min 50 min

10 30 min 40 min 50 min 30 min 50 min 40 min 50 min

11 40 min 40 min 50 min 40 min 50 min 40 min 50 min

12 40 min 40 min 60 min 40 min 60 min 40 min 60 min

The only thing I'm not liking is the seven day a week thing because of my long work days on Wednesday and Thursday, I'm just not keen on walking alone in the dark, and I'd kind of like to take Phebes with me on a lead line so she is getting more road exposure while we are at it.  So I will have to modify and switch the pattern around so I still get the benefit of some of the longer sessions.  Taking my hike "on road" will put me back on track, taking Phebes a few times a week will benefit her worried little pea brain.  So mine may look more like this:
 
WEEK SUN MON TUE WED THU FRI SAT


1 15 min 15 min 20 min OFF OFF 15 min 20 min

2 15 min 20 min 20 min OFF OFF 15 min 25 min

3 15 min 25 min 20 min OFF OFF 20 min 25 min

4 20 min 30 min 20 min OFF OFF 20 min 30 min

5 20 min 30 min 30 min OFF OFF 20 min 35 min

6 25 min 30 min 30 min OFF OFF 25 min 40 min

7 25 min 30 min 40 min OFF OFF 30 min 40 min

8 25 min 30 min 40 min  OFF OFF 30 min 50 min

9 30 min 40 min 40 min  OFF OFF 40 min 50 min

10 30 min 40 min 50 min  OFF OFF 40 min 50 min

11 40 min 40 min 50 min  OFF OFF 40 min 50 min

12 40 min 40 min 60 min  OFF OFF 40 min 60 min

I can easily walk 60 minutes now on flat land, but the spare time to do so sometimes is hard to find, this program will increase walking time as daylight also increases.  I'm also doing a short weight session every other day to strengthen upper body.  Cardio is my nemesis, always has been.   Thought I'd share in case someone is looking for a simple walking program.  ~ E.G.