8 week plan

8/14/2019 8 week plan

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Workout at a GlanceYour Goal: Walk 5 days a week, burning400 calories each session, as they did in the study.

>3 days a week: Do a high-intensity Speed Walk.

>2 days a week: Do a lower-intensity Basic Walk.

>Do the Sculpting Moves on any 3 nonconsecutive

days of the week, working up to 2 sets by week 4.

Get Started:To determine how long you need to

walk to melt 400 calories, nd your weight and walkingspeeds on the chart below. The point at which they

meet is your workout length. Note: The faster you walk

or the heavier you are, the shorter your sessions will be,

because youll burn calories slightly faster.

S W3 timeS per Week For this routine, you want to

push yourself. Try to go at a pace at which you

are breathing heavily, but you can speak a couple

of words at a time. (Back off if you cant.) Able to

discuss dinner plans in detail? Go faster. Remem-

ber, everyones idea of hard is differentfor a

beginner, 3 mphmay be plenty, while someone

who is very t may need to push it to 4.5 mph or

more to get results.To help you get up to speed, take short breaks

by slowing to a moderate pace. As you progress,

do this recovery less frequently until youre able

to keep up the pace for the full hour or more.

The Sculpting MovesThe WalksThe 8-Week Plan

To estimate your speed, time how quickly you can cover

a mile* at both a Speed Walk pace (you can say a few

words at a time but are mostly breathless) and a Basic

Walk pace (you can talk but are slightly breathless).

Based on your times, heres how fast youre walking:

20 s = 3 mph

17 s = 3.5 mph15 s = 4mph

13.5 s = 4.5mph

Retest about every 2 weeks because youll be able to

walk faster as your tness level improves.

* To calculate a mile, walk on a track (usually 4 laps) or

treadmill; or use a pedometer (about 2,000 steps equals

a mile), your car, orprevention.com/mywalkingmaps.

(5 timeSper Week)

(3 tiper

Bsc W2 timeS per Week Walk at a moderate (some-

what challenging) pace. You could easily discuss

the latest episode of The Biggest Loserbut need

to pause between phrases to catch your breath.

Because youll be going slower, youll have to walk

a little longer than you do in the Speed Workout

in order to burn 400 calories. (See the speed

chart at left to determine how long you need.)

Cant spare that much time all at once? You can

divide your workouts into smaller chunks, such as

three 20- to 30-minute sessions, and still get the

same results, says University of Virginia researcher

Arthur Weltman, PhD.

For all walks, go at an easy pace for 3 to 5 minutes

to warm up and cool down.

Take a 1-minute break (i.e., a moderate pace):

W 1: Every 5 minutes



W 4: After 20 minutes; repeat if needed



W 7: After 50 minutes

W 8: Walk for 60 minutes (or duration of

the workout) at a high intensity, without taking

a break.

WeiGht Speed

3 mph 3.5 mph 4 mph 4.5 mph

140 lb 1 hr, 55 min 1 hr, 39 min 1 hr, 15 min 59 min

150 1 hr, 47 min 1 hr, 33 min 1 hr, 11 min 56 min



180 1 hr, 29 min 1 hr, 17 min 59 min 46 min




2201 hr, 13 min 1 hr, 3 min 48 min 38 min

1. BcFirmS deep a

Stand tall, pull

left knee towa

ing shin with h

and swing leg

pointed, as up

forward, arms

abs tight and

slightly bent. Y

and leg should

for 1 count; br

again and repe

then switch le

m i es

behind you ins

3. ebw t BcFirmS deep, Front,

and Side aBS Sit with knees

bent, heels on oor, arms

extended, and torso at about

a 45-degree angle to oor.

Keeping abs tight, rotate torso

to left as you pull left arm back,

tapping elbow to oor. Return

to center. Do 8 to 10 reps;

repeat to right side.

m i es: Dont lean back

as far; rotate torso without tap-

ping elbow to oor.

4. nw/WFirmS Front aBS

extended above hip

head. Lift head, neck

toward knees. As yo

into a wide V. Repea

together as you lift.

m i es: Don

or lower legs as wid

8/14/2019 8 week plan

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Ys Yu C!

Walk a MarathonThousads of readers, most of them begers, already hae doe tad may

eep comg bac for more! Some hae ee completed oer a doze eets sce

jog Team Preeto 2005, whch partcpats say leaes them wth boudless

codece; a stroger, tter body; ad ewfoud fredshps. So jo the fu!

tm Pv wll be at three eets across the coutry ths fall (see bottom

rght)all of whch offer full ad half maratho optos (26.2 ad 13.1 mles,

respectely). Well be wth you eery step of the way, from pcg the rght trag

seaers to receg your medal at the sh le. Let us help you tur walg to

a lfe- ad body-chagg experece. To regster, lear more, or just get tps ad tra

for a eet of your choce, go to p.cm/am.

> Follow a walg caledar that offers daly tps.

>Map your routes ad calculate your calore bur.

>Chat wth other readers--trag.

>As our walg coach all your burg questos.

>Get expert adce from top docs, dettas, ad traers.

>Meet our metors, who wll eep you motated.

Week Sunday Monday TueSday WedneSday ThurS

1 M: 60 min Xtrain I: 45 min Rest M: 60 m

2 R: 30 min Xtrain I: 45 min Rest M: 60 m





7 R: 30 min M: 30 min R: 30 min Rest M: 30 m

Sign UP! 2009 Preventiorace daTe LocaTion

F Fll Mts (bs/xp

Training STarT daTe

ocT. 11 Long Beach, CA May 24/July 19

nov. 22 Philadelphia July 5/Aug. 30

dec. 6 Las Vegas July 19/Sept. 13

hlf Mt T

Week Sunday Monday TueSday WedneSday Thur

1 M: 60 min Xtrain I: 45 min Rest M: 60

2 R: 30 min Xtrain I: 45 min Rest M: 60








10 R: 30 min Xtrain I: 60 min Rest M: 60 11 R: 30 min Xtrain I: 45 min Rest M: 45 m

12 R: 30 min M: 30 min R: 30 min Rest M: 30

Fll Mt T

*Beginner dates are based on the 20-week full and 12-week half marathonExperienced dates are based on the training plans above, which are also a

Yu C D i!

hereS hoWThe followg trag schedules are perfect for expereced walersayoe, for

example, who has just completed the 8-Wee Pla (f f pullu) or has bee

exercsg regularly for 6 wees or more ad ca wal for at least 60 mutes at

a tme. if youre just gettg started, d expaded trag plas for your leel at

p.cm/am.

YoUr keY>Md W (M): Mata a brs pace, as f you eed to get to a appotmet.

>Css-t (X): To preet burout ad jury, do a actty thats dfferet

from walg, such as stregth-trag, yoga, Plates, swmmg, or cyclg. keep

the testy moderate, ad am for about 20 to 30 mutes.

>isy W (i): Shoot for a gorous pace the etre tme, or alterate short

bursts of speed(30 to 60 secods) wth equal terals of brs walg (see

Moderate Wal). As you become more t, crease the legth of the speed bouts

utl you ca mata the faster pace for the durato of the worout. Ths type of

trag wll crease your speed.

>educ W (e): Go at a slghtly slower pace tha a Moderate Wal but faster

tha a Recoery Wal. Dstace, ot speed, s the ey here.

>rcvy W (r): To loose up from the preous days log worout or rest up

before the bg eet, stroll at a easy pace.

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8 week plan