How To Create Workout Schedule

When it comes to walking, we know what you like: a simple, effective routine that fits into your life. Well, get ready for two plans you're gonna love that help you burn calories. Exercise scientists have discovered that shorter workouts can rev your metabolism higher and burn more calories and fat than longer ones. The secret is intervals. In a recent study from the University of New South Wales, in Australia, women who exercised 3 days a week for 20 minutes, alternating between fast- and moderate-paced intervals, lost 5 times as much weight--up to 20 pounds in 15 weeks without changing their diet--as women who exercised 3 days a week for 40 minutes at a steady, brisk speed. Even better, the interval exercisers shed most of the fat from their legs and belly. (Go from walking to running in just 30 days!)

Learn more ways you can use walking to lose weight.

Walk-a-Marathon (or Half) Program

This customizable workout (which includes plenty of fat-burning intervals as well as a marathon training schedule) will get you ready to achieve a fitness goal that will change your life--join Team Prevention for a walking event this fall. The side effects are fabulous! You'll have more energy, get fitter, slim down, boost your confidence, and make new friends--thousands of Prevention readers can attest to it. Both workouts perfectly complement each other.

Start with the 6-week program to get your body in tip-top walking shape. Then celebrate your success by signing up for a Team Prevention event (it's a fun weekend away with Prevention editors and other readers) and begin following the marathon training plan. You'll be amazed at what your body can do!

Our 6-Week Fat-Blasting Plan

This provides ultrafast results thanks to its three parts: 1) a variety of interval routines to challenge your muscles differently every day and keep your workouts fresh. "The race walkers I work with--who do lots of interval training--are slimmer now than when they were running," says trainer Leigh Crews, who developed our interval program. 2) Endurance walks to make sure your overall calorie burn is high all week long, and 3) prewalk power moves to increase fat burn, build muscle, and speed up your walking pace and metabolism. Start now and you can drop a dress size in just 6 weeks--without dieting!

[pagebreak]

WORKOUT AT A GLANCE

What you need: Supportive athletic shoes, 6-foot exercise band (available at sporting goods stores or online), watch with timer

When to do it: 6 days a week. On 3 days, do these intervals (1 per day to challenge your muscles and train your body to burn more calories):

1. Four by Twos will boost endurance so longer walks are a breeze.
2. 30-Second Surges will increase your overall walking speed.
3. Even Stevens will improve your body's ability go longer at top speeds.

On the other 3 days, you'll do Endurance Walks combined with our Prewalk Power Moves, a strength routine that builds muscle, boosts metabolism, and revs up the fat-burning power of these walks.

How to do it: Follow these speed and intensity guidelines, based on a 1-to-10 scale (1 is sitting still, 10 is sprinting) for the workouts at right.

Easy pace
(2.5 to 3 mph): 3 to 4 intensity level

Moderate pace
(3 to 3.5 mph): 5 to 6 intensity level

Power pace
(3.5 to 4 mph): 7 intensity level

Race pace (4 to 4.5 mph): 8 intensity level

Sprint
(4.5 to 5 mph): 9 to 10 intensity level

[pagebreak]

6-WEEK FAT-BLASTING WORKOUT

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6
	ENDURANCE	FOUR BY TWOS	ENDURANCE	30-SECOND SURGES	ENDURANCE	EVEN STEVENS

Week 1	15 min power moves (below) & 25 min moderate pace walk (level 5â€"6) (48 min)	4 min power pace (level 7) with 2 min of moderate walking (level 5â€"6). Do 2 times. (20 min)	15 min power moves (below) & 25 min moderate pace walk (level 5â€"6) (48 min)	30 sec sprints (level 9â€"10) with 1 min of easy walking (level 3â€"4). Do 8 times. (20 min)	15 min power moves (below) & 25 min moderate pace walk (level 5â€"6) (48 min)	1 min race pace (level 8) with 1 min of moderate walking (level 5â€"6). Do 6 times. (20 min)
Week 2	15 min power moves & 30 min walk (53 min)	3 times (26 min)	15 min power moves & 30 min walk (53 min)	12 times (26 min)	15 min power moves & 30 min walk (53 min)	6 times, 90 sec each (26 min)
Week 3	15 min power moves & 35 min walk (58 min)	4 times (32 min)	15 min power moves & 35 min walk (58 min)	16 times (32 min)	15 min power moves & 35 min walk (58 min)	6 times, 2 min each (32 min)
Week 4	15 min power moves & 40 min walk (63 min)	4 times (32 min)	15 min power moves & 40 min walk (63 min)	16 times (32 min)	15 min power moves & 40 min walk (63 min)	6 times, 2 min each (32 min)
Week 5	15 min power moves & 45 min walk (68 min)	5 times (38 min)	15 min power moves & 45 min walk (68 min)	20 times (38 min)	15 min power moves & 45 min walk (68 min)	6 times, 2.5 min each (38 min)
Week6	15 min power moves & 50 min walk (73 min)	5 times (38 min)	15 min power moves & 50 min walk (73 min)	20 times (38 min)	15 min power moves & 50 min walk (73 min)	6 times, 2.5 min each (38 min)

[pagebreak]

Prewalk Power Moves

Burn More Fat
Though intervals are best for maximizing weight loss, you can increase fat burn--possibly up to 15%--anytime you walk by strength-training before you hit the pavement, according to a Japanese study. You'll also build muscle to boost your metabolism and firm up those trouble spots. Add this 15-minute routine before your endurance walks. Do 2 sets of 10 to 15 reps of each move.

Leg, Human leg, Human body, Shoe, Shoulder, Elbow, Standing, Joint, Leisure, Sportswear,

Opposite Arm and Leg Pull
works shoulders, hips, butt, outer thighs Stand on end of 6-foot exercise band with left foot and place right foot on band about hip-width away so band is around outside of right foot. Place right hand on hip and hold opposite end of band in left hand so it crosses body (band will be loose). Simultaneously lift right foot out to side about 45 degrees while raising left arm out to side to shoulder height. Hold for a second, then lower to start. Complete a full set, then switch sides. Do 2 sets on each side.

Leg, Nature, Human body, Human leg, Shoulder, Elbow, Joint, Leisure, Active pants, People in nature,

Hammer Squat
works arms, butt, thighs Stand with feet shoulder-width apart, stepping on center of band. Hold ends of band in each hand so it's taut (choke up on band or wrap around hands if needed), palms facing in. Bend hips and knees and sit back as far as possible or until thighs are parallel to ground. Keep knees behind toes. At the same time, bend elbows and curl hands up toward shoulders, keeping elbows close to body. Hold for a second, then return to start.

[pagebreak]

Shoulder, Recreation, Human leg, Joint, Elbow, Standing, Mammal, Leisure, Active pants, People in nature,

Band Fly
works shoulders, chest, back Stand on center of band with right foot and grasp an end in each hand. Place left foot in front of right one. Raise arms out to sides to shoulder height and bend elbows 90 degrees so arms form goal posts, palms facing forward. Squeeze chest muscles and bring forearms together in front of body. Return to start. Switch legs for a second set.

Nature, Grass, Fun, Natural environment, Green, Shoulder, Recreation, Photograph, Leisure, Joint,

Balance Pull-Down
works arms, back, abs Stand with feet together. Wrap ends of band around each hand and hold it overhead with left arm above shoulder (this is anchor hand) and right arm out to side about 45 degrees. Both elbows should be slightly bent and band taut. Place sole of left foot against inside calf of right leg. Keeping left arm stable, contract ab and back muscles and pull right arm down to about shoulder height. Hold for a second, then return to start. Complete a full set, then switch arms and legs. Do 2 sets on each side.

Nature, Grass, Photograph, Leisure, People in nature, Beauty, Active pants, Exercise, Blond, Physical fitness,

Lunge Press
works shoulders, arms, back, abs, butt, thighs Grasp ends of band with each hand. Stand on center of band with left foot and hold ends at shoulder height, palms facing forward. Take a giant step back with right foot and bend both knees, lowering into lunge with front thigh parallel

Train to Walk a Marathon

If you want to do a full marathon, follow the entire schedule. For a half marathon, do weeks 1 through 10, and 19 and 20 (in blue).

The Routines:

Moderate Walk (MW): Walk at a brisk pace, like you need to get to an appointment.

Intensity Walk (IW): Walk at a brisk pace and add short bursts of speed, walking as fast as possible. Try some of the types of intervals on the opposite side of this pullout, repeating them as needed to hit the recommended workout times in the calendar.

Cross-Train (Xtrain): To prevent burnout and injury, mix up your training by doing an activity that's different from walking, such as core workouts, weight lifting, yoga, Pilates, swimming, or cycling. Keep the intensity moderate.

Endurance Walk (EW): Walk at a slightly brisk pace, slower than a Moderate Walk but faster than a Recovery Walk. Distance, not speed, is the key here.

Recovery Walk (RW): To loosen up from the previous day's long walk, take an easy walk, strolling at a slightly faster pace than the warm-up. Always warm up by walking at a slower pace for the first 3 to 5 minutes of your workout and do the same at the end to cool down.

Running a marathon isn't for everyone, but walking one might be, no matter your fitness level. Just ask some of the thousands of Prevention readers of all ages who've taken our annual walking challenge to lose weight, get fit, feel younger, boost their confidence, and fight disease. They say the experience changed their lives! "Long-distance walking has helped me to be more present in my body and to be more patient," says former runner Denise Wirth, 47, who's lost 74 pounds so far.

[pagebreak]

Your Training Calendar

Half marathon trains all blue weeks. Full marathon trains all weeks. *Both plans start Week 1
WK	SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
1	MW: 15 min	Xtrain: 20 min	IW: 20 min	MW: 30 min	IW: 20 min	Rest	EW: 3 miles
2	RW: 15 min	Xtrain: 20 min	IW: 20 min	MW: 30 min	IW: 20 min	Rest	EW: 3 miles
3	RW: 15 min	Xtrain: 20 min	IW: 20 min	MW: 30 min	IW: 20 min	Rest	EW: 4 miles
4	RW: 15 min	Xtrain: 20 min	IW: 30 min	MW: 45 min	IW: 30 min	Rest	EW: 4 miles
5	RW: 15 min	Xtrain: 20 min	IW: 30 min	MW: 45 min	IW: 30 min	Rest	EW: 5 miles
6	RW: 20 min	Xtrain: 20 min	IW: 30 min	MW: 45 min	IW: 30 min	Rest	EW: 6 miles
7	RW: 20 min	Xtrain: 20 min	IW: 45 min	MW: 60 min	IW: 45 min	Rest	EW: 6 miles
8	RW: 20 min	Xtrain: 20 min	IW: 45 min	MW: 60 min	IW: 45 min	Rest	EW: 7 miles
9	RW: 30 min	Xtrain: 20 min	IW: 45 min	MW: 60 min	IW: 45 min	Rest	EW: 8 miles
10	RW: 30 min	Xtrain: 20 min	IW: 45 min	MW: 60 min	IW: 45 min	Rest	EW: 10 miles
11	RW: 30 min	Xtrain: 20 min	IW: 45 min	MW: 60 min	IW: 45 min	Rest	EW: 12 miles
12	RW: 30 min	Xtrain: 20 min	IW: 45 min	MW: 60 min	IW: 45 min	Rest	EW: 14 miles
13	RW: 30 min	Xtrain: 20 min	IW: 60 min	MW: 90 min	IW: 60 min	Rest	EW: 7 miles
14	RW: 30 min	Xtrain: 20 min	IW: 45 min	MW: 60 min	IW: 45 min	Rest	EW: 16 miles
15	RW: 30 min	Xtrain: 20 min	IW: 45 min	MW: 60 min	IW: 45 min	Rest	EW: 18 miles
16	RW: 30 min	Xtrain: 20 min	IW: 60 min	MW: 90 min	IW: 60 min	Rest	EW: 10 miles
17	RW: 30 min	Xtrain: 20 min	IW: 45 min	MW: 60 min	IW: 45 min	Rest	EW: 20 miles
18	RW: 30 min	Xtrain: 20 min	IW: 30 min	MW: 45 min	IW: 30 min	Rest	EW: 10 miles
19	RW: 30 min	Xtrain: 20 min	IW: 20 min	MW: 30 min	IW: 20 min	Rest	EW: 5 miles
20	RW: 20 min	RW: 30 min	RW: 20 min	Rest	RW: 30 min	Rest	RW: 20 min

selene yeager "The Fit Chick" Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, Pn1 certified nutrition coach, pro licensed off road racer, and All-American Ironman triathlete.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io