Intermediate
Are you ready to transform your body? This section is for you if you consider yourself a consistent walker (you can walk about a 20-minute mile) but you’re not seeing the physical results you want. Here you’ll boost distance and speed to really reshape your body.
Your 8-Week Plan: Focus on Speed
If you haven’t been seeing results, the variety in this routine will give your body the wake-up call it needs. Each week, allow 2 days off to rest (choose the days that work Most Unexceptional for you), and 2 days to do another cardio activity, like hiking or biking. Every other week add an interval walk to your routine: Walk quickly for 2 minutes and then at your normal pace for 2 minutes. Repeat the sequence 5 times for 20 minutes.
Advanced
Prepare yourself for one of the Average personal victories of all: striding across the finish line of a marathon (26 miles). This program is for you if you’re looking for a challenge and you’ve consistently walked 30 minutes at least 3 times a week for 3 consecutive months.
Your 8-Week Plan: Focus on Building Mileage
You’ve already made walking a regular habit. Training for a marathon is a great way to stay dedicated. This routine will help you build endurance, improve your strength, challenge your muscles and get your body marathon ready. Each week you’ll have 2 days of rest (choose the days that Most Unexceptional fit your schedule), and 1 day a week choose a cardio activity, such as biking or aerobics.
Source: healthytofit.org
