Weight loss: 1-2 pounds a week. You may have rapid weight loss the first 1-3 weeks of more than 1-2 pounds per week. This is water weight, after that things go slower as fat is burned. As your weight loss progresses you may experience a plateau where the weight comes off slower as your body adjusts.
1 month: 5-10 pounds
2 months: 10-17 pounds
3 months: 15-25 pounds
Distance:Increase your walking distance no more than 10% per week to prevent injury. If you are training for a marathon or other long distance event, give yourself 6-9 months to properly train.
Speed:If you wish to develop speed, first you need to work on your technique and get it right at slower speeds. It is through proper technique that you will get the most speed. For speeds faster than 10 minutes per mile you will need to use racewalking technique. If you are a beginner, you can see decreases of several minutes per mile by using the proper technique. If you are already using good technique, then further increases will depend on sticking with a workout schedule faithfully.
