Finish Strong - Walker: 3-month program

Average Weekly Training Hours 03:45
Training Load By Week
Average Weekly Training Hours 03:45
Training Load By Week

This 12-week training plan is for the individual who is just starting out on an exercise program after a long period of time without exercise or having never exercised regularly at all. This plan will include specific strength, flexibility and motion prep exercises in addition to the progressive walking program.

Sample Day 1
0:15:00
Base Walking in Zone 1

Walk - Keep your heart rate in zone 1. Try to choose a flat and level terraine if you are a beginner. Keep your body upright with your head up and a neutral spine (good posture).

Sample Day 1
0:25:00
AA Strength 1

Anatomical Adaptation: After you are warmed up do 1 set of a basic whole body strength workout. The focus should be on proper form but resistance should be very light. Do 10-12 reps at approximately your 20-25 rep max. See sample workouts at https://docs.google.com/document/d/1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU/edit?usp=sharing

Sample Day 3
0:15:00
Base Walking in Zone 1

Walk - Keep your heart rate in zone 1. Try to choose a flat and level terraine if you are a beginner. Keep your body upright with your head up and a neutral spine (good posture).

Sample Day 5
0:15:00
Base Walking in Zone 1

Walk - Keep your heart rate in zone 1. Try to choose a flat and level terraine if you are a beginner. Keep your body upright with your head up and a neutral spine (good posture).

Sample Day 5
0:25:00
AA Strength 1

Anatomical Adaptation: After you are warmed up do 1 set of a basic whole body strength workout. The focus should be on proper form but resistance should be very light. Do 10-12 reps at approximately your 20-25 rep max. See sample workouts at https://docs.google.com/document/d/1OI7O7wAedZ5TaCGwF0sML1A0pTu-hnJJE9yifEYphcU/edit?usp=sharing

Sample Day 7
0:15:00
Base Walking in Zone 1

Walk - Keep your heart rate in zone 1. Try to choose a flat and level terraine if you are a beginner. Keep your body upright with your head up and a neutral spine (good posture).

Sample Day 8
0:20:00
Base Walking in Zone 1

Walk - Keep your heart rate in zone 1. Try to choose a flat and level terraine if you are a beginner. Keep your body upright with your head up and a neutral spine (good posture).

Ken Nicodemus
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Fit Stop Human Performance Lab

Using endurance training concepts to promote optimal health and fitness.

Our services include; Online Coaching, Cardio-Metabolic Exercise Testing (VO2 Max, AT) to identify training zones according to your ventilatory threshold or lactate threshold, and hydrostatic weighing for "gold standard" body fat testing & health risk screening.