Base Training Program for Walking and Hiking - Therese Iknoian

Why: It's important to allow your soft tissues, such as muscles and tendons, to get accustomed to a progressively more difficult exercise program so you can avoid undue injuries or discomfort. It can take at minimum 4-8 weeks for this to occur.

Start by walking three times a week for 5-15 minutes each time

Once you can walk 15 minutes, three times a week without great soreness or fatigue, build slowly as follows, keeping all workouts relatively easy:

Week 1 - rest, 15, rest, 15, rest, 20, rest

Week 2 - rest, 15, rest, 20, rest, 20, rest

Week 3 - rest, 20, rest 20, rest 20, rest

Week 4 - rest, 20, rest, 25, rest, 20, rest

Week 5 - rest, 20, rest, 25, rest, 25, rest

Week 6 - rest, 25, rest, 30, rest, 25, rest

Week 7 - rest, 30, rest, 30, rest, 30, rest

You did it! You're now walking 30 minutes, three times a week strongly and ready to start your programs!