Amp up Your Walking with This Week Reset Plan
Week 1:
This week, aim for three 1-3 mile walks per day, perhaps on Monday, Wednesday, and Friday. Start with just one mile at a time if you are just getting started or are restarting a regular walking schedule. Regular walkers are welcome to join in with 3 miles (or more if you’re used to it!).
Week 2:
This week, aim to go for four 1-4 mile walks per day, perhaps on Monday, Wednesday, Friday, and Saturday. Until you are ready for more, make sure you gradually increase your weekly mileage, by adding an extra mile on one or two days.
Week 3:
Try to get five 1-4 mile walks in this week, maybe from Monday through Friday. Try alternating days with higher mileage with shorter sessions. For instance, walk 2 miles on Tuesday and Thursday and 4 miles on Monday, Wednesday, and Friday.
Week 4:
Aim for five walks this week, at 1–5 kilometers each day, potentially Monday through Friday. During your shorter-mileage sessions, quicken your pace with intervals. Try alternating 3 minutes of a brisk pace with 30 to 60 seconds of a jog or power-walking speed, for instance, if your goal is to run 2 miles on Tuesday and Thursday.
