That's Fit

Walk a Marathon in a Month

Nicole Dorsey-Straff — Sun, 26 Dec 2010 08:30:00 EST

Getty Images This walking plan will blast fat and burn serious calories, and it's as easy as putting one foot in front of the other. You'll start gradually with steady power walking in week one, add distance and intensity in week two, begin logging serious miles in week three and walk the equivalent of a full-fledged marathon by the end of week four. "Striding the equivalent of a marathon -- 26.2 miles -- is actually easier than you think in a month if you make it consistent," said fitness expert and author of "Nordic Walking," Malin Svensson, who helped design our plan. Walking is the ultimate simple, low-impact, affordable and convenient mode of exercise for blasting body fat, toning up and building exercise confidence. DETERMINING YOUR PACE You can judge proper walking pace three easy ways: steps per minute using a pedometer, how long it takes you to complete a mile, or (if you're on a treadmill) miles per hour. Use our guide below to help you keep the right pace. Warm-Up 85-95 steps per minute 25- to 30-minute mile 2.5-2.9 mph Brisk Pace 100-125 steps per minute 16:30- to 20-minute mile 3-3.5 mph Moderate Pace 130-135 steps per minute 15- to 16-minute mile 3.6-4 mph Fast Pace 140-145 steps per minute 13- to 14-minute mile 4.3-4.6 mph FIVE-MINUTE PREWALK WARM-UP/COOLDOWN Warming up for five minutes by walking slower helps circulate blood and prepare your muscles for striding. "At the start of each five-minute warm-up, begin strolling at a slower pace and gradually pick up your speed," said Svensson. You should start each of your walks over the next four weeks with a warm-up. To sidestep injuries, not only is it important to warm up, but it's also necessary to cool down at the end of your workout with slower walking and stretches. "Cooling down and stretching soothes your muscles; returns blood pressure and heart rate to normal; and makes it easier to walk faster, farther and stronger the next time," said Svensson. WEEK 1 How to Start: Depending on your present fitness level, plan on walking three to four days for 15 to 25 minutes in your first week. "If you already walk more than that amount, keep it up," said Svensson. Walk in supportive shoes on flat, giving surfaces (a track, treadmill, local streets, even mall walkways) this week to get your body accustomed to the new muscular demands. Frequency: Three to four walks at 15 to 20 minutes each. If you have not been active for weeks or months, set yourself up for victory by starting the first week off slowly or asking a buddy to join you so you don't give up! Pace: Walk at a brisk pace or faster. "Your intensity or effort level correlates to the speed of your walk, and the faster you go, the more intense your cardio workout becomes and the more calories you'll burn," said walking coach Therese Iknoian, author of "Walking Fast." WEEK 2 Frequency: Add an extra day of walking (four to five days per week) and tack 10 minutes onto each walk, maintaining the smart practice of warming up before (and cooling down afterward). "If you ended the first week walking 20 minutes or so, pump that up to 30 minutes minimum," said Svensson. Pace: While this is the perfect time to add duration onto a walking regimen, you should also increase to a moderate pace. "This affects each walker differently, but if you averaged a steady 3 mph last week, it's safe to increase intensity by 5 to 10 percent or so," she said. "If this proves too challenging, alternate by adding distance onto one walk on Monday and adding intensity onto another walk on Tuesday." Tip: If lack of time becomes an issue, try to accumulate your miles in two separate 20-minute walks per day. WEEK 3 Frequency: While the amount of sessions you walk this week doesn't change much (four to five days), how you walk and how fast you move changes dramatically to bolster your strength and muscular endurance. Pace: This week, try alternating one-minute intervals of fast pace walking with every minute at your moderate pace. "Interval walking blitzes calories, tones your lower half, challenges endurance, and also strengthens your heart and lungs," said Svensson. Twenty-Minute Interval Walk: 0:00 - 5:00 Warm-Up 5:00 - 6:00 Moderate Pace 6:00 - 7:00 Fast Pace 7:00 - 8:00 Moderate Pace 8:00 - 9:00 Fast Pace 9:00 - 10:00 Moderate 10:00 - 11:00 Fast Pace 11:00 - 12:00 Moderate Pace 12:00 - 13:00 Fast Pace 13:00 - 14:00 Moderate Pace 14:00 - 15:00 Fast Pace 15:00 - 20:00 Gradually Slow to Cooldown Walk Tip: For more variety, challenge your muscles and increase your heart rate and endurance by adding hill training and/or Nordic walking with two poles. "Using poles and adding hills to walking training engages more muscle groups, blasts double the calories [compared to] a regular walk, and increases balance and strength," said Svensson. Remember: You may slice each big walk into two separate sessions per day. "I like to do a 20-minute interval walk in the morning and then add a 20-minute Nordic walk with poles each evening," suggested Malin. WEEK 4 Frequency: You'll increase to five to six days of walking this week (everyone needs at least one day off per week to allow muscles to recover) and sustain about two interval walks and several cross-training walks per week. Another great way to cross-train is to walk off-road on hiking trails, steep hills, and soft sand or packed dirt -- anything that shakes up your walking routine to create faster results. Pace: Aim for 50 to 60 minutes of walking at a moderate to fast pace most days of the week. Warming up, cooling down and stretching are more important than ever when you're covering nearly five miles or so per walk! "Don't be afraid to stride really fast or break into an occasional run if you feel the urge," said Svensson. Get moving: Every single step counts! Tip: Add rewards! You're almost at the end of your marathon walking challenge. Treat yourself to a new pair of walking shoes or even a sports massage to sustain exercise motivation -- you've earned it! Follow this week-by-week plan and you'll drop pounds, lose inches, feel fitter and walk the equivalent of a marathon in only one month.

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