Walking Program
Here is a simple walking program you can tailor to your circumstances. As you gain more strength and endurance avoid cheating and going further than the distance specified for the week period. You can go faster but not further. If unsure about your level of health/ability you can consult with you healthcare practitioner.
Week Distance Time (Min) Frequency Fitness Maintenance per week
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Under 30 Years of Age
1-2 1 14 5 At the completion of your program
3-4 1.5 21 5 you can maintain your fitness by
5-6 2 28 5 walking 3 miles in 42 min, 5 times
7-8 2.5 36 5 per week
9-10 3 42 5
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30-39 Years of Age
1-2 1 15 5 At the completion of your program
3-4 1.5 22 5 you can maintain your fitness by
5-6 2 29 5 walking 3 miles in 42 min, 5 times
7-8 2.5 36 5 per week
9-10 3 43 5
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40-49 Years of Age
1-2 1 16 5 At the completion of your program
3-4 1.5 23 5 you can maintain your fitness by
5-6 2 30 5 walking 3 miles in 44 min, 5 times
7-8 2.5 37 5 per week
9-10 3 44 5
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50-59 Years of Age
1-2 1 17 5 At the completion of your program
3-4 1.5 24 5 you can maintain your fitness by
5-6 2 31 5 walking 3 miles in 45 min, 5 times
7-8 2.5 38 5 per week
9-10 3 45 5
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60-69 Years of age
1-2 1 18 5 At the completion of your program
3-4 1.5 25 5 you can maintain your fitness by
5-6 2 32 5 walking 3 miles in 46 min, 5 times
7-8 2.5 39 5 per week
9-10 3 46 5
John Dinsley
Born in British Columbia, Canada, John Dinsley has lived, and worked from South America to the North Pole, from Nova Scotia to Nepal. He is trained as a lifestyle counselor, teaches public health programs, home remedies workshops, and has operated a family care home. He and his wife Kimberly are the owners of Charcoal House LLC. They often travel together across the U.S. and internationally to conduct charcoal workshops. He is a carpenter by trade, has managed an organic market garden business, and volunteered in overseas development work. When he is not building, teaching or gardening, he enjoys writing.
