Blue Program |
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Week |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
Miles |
1 |
1.25 |
1.25 |
1.5 |
1.5 |
1.5 |
1.75 |
1.75 |
2 |
2 |
2 |
2.25 |
2.25 |
2.5 |
2.5 |
2.5 |
2.75 |
2.75 |
3 |
3 |
MPH |
3 |
3 |
3.25 |
3.25 |
3.25 |
3.5 |
3.5 |
3.5 |
3.5 |
3.75 |
3.75 |
3.75 |
3.75 |
3.75 |
4 |
4 |
4 |
4 |
4 |
4 |
HR(%max) |
60 |
60 |
60 |
60 |
60 |
65 |
65 |
65 |
65 |
70 |
70 |
70 |
70 |
70 |
75 |
75 |
75 |
75 |
75 |
75 |
At the end of 20 week walking program, retest to establish new program. |
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Green Program |
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Week |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
Miles |
1.5 |
1.75 |
1.75 |
2 |
2 |
2 |
2.25 |
2.25 |
2.5 |
2.5 |
2.5 |
2.75 |
2.75 |
3 |
3 |
3 |
3.25 |
3.25 |
3.5 |
3.5 |
MPH |
3 |
3 |
3.25 |
3.25 |
3.25 |
3.5 |
3.5 |
3.5 |
3.5 |
3.75 |
3.75 |
3.75 |
3.75 |
3.75 |
4 |
4 |
4 |
4 |
4 |
4 |
HR(%max) |
65 |
65 |
65 |
65 |
65 |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
75 |
75 |
75 |
75 |
75 |
75 |
At the end of 20 week walking program, retest to establish new program. |
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Yellow Program |
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Week |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
Miles |
2 |
2.25 |
2.25 |
2.5 |
2.75 |
2.75 |
2.75 |
3 |
3 |
3 |
3 |
3 |
3.25 |
3.25 |
3.25 |
3.5 |
3.5 |
3.5 |
3.5 |
3.5 |
MPH |
3 |
3 |
3.25 |
3.25 |
3.25 |
3.5 |
3.5 |
3.5 |
3.75 |
3.75 |
4 |
4 |
4 |
4 |
4.25 |
4.25 |
4.25 |
4.5 |
4.5 |
4.5 |
HR(%max) |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
75 |
75 |
75 |
75 |
75 |
75 |
75 |
80 |
80 |
80 |
At the end of 20 week walking program, retest to establish new program or maintain distance and pace. |
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Orange Program |
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Week |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
Miles |
2.5 |
2.75 |
3 |
3 |
3.25 |
3.25 |
3.5 |
3.75 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
MPH |
3.5 |
3.5 |
3.5 |
3.75 |
3.75 |
4 |
4 |
4 |
4 |
4.25 |
4.25 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
Incline/Weight |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
+ |
+ |
+ |
+ |
+ |
+ |
HR(%max) |
70 |
70 |
70 |
70 |
70 |
75 |
75 |
75 |
75 |
75 |
75 |
75 |
75 |
75 |
80 |
80 |
80 |
80 |
80 |
80 |
At the end of 20 week walking program maintain distance and pace. retest |
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Purple Program |
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Week |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
Miles |
3 |
3.25 |
3.5 |
3.5 |
3.75 |
3.75 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
4 |
MPH |
4 |
4 |
4 |
4.25 |
4.25 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
4.5 |
Incline/Weight |
|
|
|
|
|
|
|
+ |
+ |
+ |
+ |
+ |
+ |
+ |
++ |
++ |
++ |
++ |
++ |
++ |
HR(%max) |
70 |
70 |
70 |
70 |
70 |
75 |
75 |
75 |
75 |
75 |
75 |
75 |
75 |
75 |
80 |
80 |
80 |
80 |
80 |
80 |
At the end of 20 week walking program maintain distance and pace. retest |
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HR (%max) for this program is determined by 220 – age. Example: 220 – 45 = 175 (max HR). If I was on the green program on week 3 I would multiply 175 x .65 = 113. My goal would be to maintain a heart rate of 113+/- while walking. This is only a guideline. You must stay within personal limits and within your physical health or health conditions.