Once per week. Those who are training for a multi-day walk should perform two distance days back-to-back each week.
Benefits
Builds endurance and burns off calories (approximately 100 per mile for 150-pound person.) Those training for longer distance events should build up their mileage steadily. Those training for a 5K or 10K competitive walk should exceed the event distance by a mile or two in their distance workout.
Distance Walking Workout
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Start at an easy pace for 5-10 minutes.
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Stop and do a stretching and flexibility routine for 5 minutes.
Stretches
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Resume your walk at a pace that brings your heart rate up to 65-80% of your maximum heart rate (MHR).
Heartrate Calculator
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This is a comfortable pace range between being able to speak in sentences to being able to speak only in short phrases.
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Walk for 5-10 miles, or longer if you have built up your endurance.
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End with 5 minutes of gentle stretching and flexibility exercises.
Stretches
• Before You Buy a Heart Rate Monitor
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