Training Plans
Walking
12 Week Walking Program
| Warm Up | Walk within THR* | Cool Down | Total Time | |
| Week1 (repeat 3 days) |
Walk slowly 5 minutes |
Walk briskly 5 minutes |
Walk slowly & stretch 5 minutes |
15 minutes |
| Week2 (repeat 3 days) |
Walk slowly 5 minutes |
Walk briskly 7 minutes |
Walk slowly & stretch 5 minutes |
17 minutes |
| Week3 (repeat 3 days) |
Walk slowly 5 minutes |
Walk briskly 9 minutes |
Walk slowly & stretch 5 minutes |
19 minutes |
| Week4 (repeat 3 days) |
Walk slowly 5 minutes |
Walk briskly 11 minutes |
Walk slowly & stretch 5 minutes |
21 minutes |
| Week5 (3-5 days) |
Walk slowly 5 minutes |
Walk briskly 13 minutes |
Walk slowly & stretch 5 minutes |
23 minutes |
| Week6 (3-5 days) |
Walk slowly 5 minutes |
Walk briskly 15 minutes |
Walk slowly & stretch 5 minutes |
25 minutes |
| Week7 (3-5 days) |
Walk slowly 5 minutes |
Walk briskly 18 minutes |
Walk slowly & stretch 5 minutes |
28 minutes |
| Week8 (3-5 days) |
Walk slowly 5 minutes |
Walk briskly 20 minutes |
Walk slowly & stretch 5 minutes |
30 minutes |
| Week9 (3-5 days) |
Walk slowly 5 minutes |
Walk briskly 23 minutes |
Walk slowly & stretch 5 minutes |
33 minutes |
| Week10 (3-5 days) |
Walk slowly 5 minutes |
Walk briskly 26 minutes |
Walk slowly & stretch 5 minutes |
36 minutes |
| Week11 (3-5 days) |
Walk slowly 5 minutes |
Walk briskly 28 minutes |
Walk slowly & stretch 5 minutes |
38 minutes |
| Week12 (3-5 days) |
Walk slowly 5 minutes |
Walk briskly 30 minutes |
Walk slowly & stretch 5 minutes |
40 minutes |
Running
| Week | Time (minutes) | Intensity (always within your target heart rate zone) |
| 1 | 20 | Walk |
| 2 | 22 | Walk |
| 3 | 22 | Alternate between 1 min. jog and 5 min. walk |
| 4 | 24 | Same as week 3 |
| 5 | 24 | Alternate between 1 min. jog and 4 min. walk |
| 6 | 26 | Same as week 5 |
| 7 | 36 | Alternate between 1 min. jog and 3 min. walk |
| 8 | 28 | Same as week 7 |
| 9 | 28 | Alternate between 1 min. jog and 2 min. walk |
| 10 | 30 | Same as week 9 |
| 11 | 30 | Alternate between 1 min. jog and 1min. walk |
| 12 | 30 | Gradually progress to continuous jogging. Over time, gradually increase your pace, still staying within your target heart rate zone. |
Strength Training
Sample Exercise Log
Exercise Goals
- To tone and strengthen my upper and lower body muscles
- To improve my aerobic fitness level
- To decrease my stress level
Exercises and Physical Activities
| AEROBIC | STRENGTHENING | COOL |
| Activities | Exercises Lateral raises |
Stretches |
| Walking (Mon/Fri) | Biceps/triceps | Upper & lower body |
| Jogging (Wed/Sat) | Quadriceps/hamstrings Abdominal curls |
Target Heart Rate Zone: 126 to 144 Beats Per Minute
Exercise for the Week of January 5
| Date | Aerobic Activity | Duration | EHR* | Strengthening Exercises | Weight | Sets/Reps | Cool Down |
| 1/5 | Walking | 30min | 140 | Lateral raises Biceps/triceps Quads/hams Abdominal curls |
5lb 3lb 20/15lb 2/12 |
3/10 3/10 3/10 |
yes |
| 1/7 | Jogging | 20min | 132 | Lateral raises Biceps/triceps Quads/hams Abdominal curls |
5lb 3lb 20/15lb 2/12 |
3/10 3/10 3/10 |
yes |
| 1/9 | Walking | 30min | 144 | Biceps/triceps Quads/hams Abdominal curls |
3lb 20/15lb 2/12 |
3/10 3/10 3/10 |
yes |
| 1/10 | Jogging | 20min | yes |
* EHR = exercise heart rate