Walking Tour: 401 level - designed by Therese Iknoian

For: those who have been exercising regularly 4-5 times a week for at least 45-60 minutes, or more, each time.

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. That's particularly true of added stresses like speed and hill training, and particularly for longer workouts like these that reach 2-3 hours!

This will prepare you to walk 6-8 hours a day on challenging terrain that may be rough and offer some steep hills.

Week 1 - E50, S60 (@20"), rest, E60, rest, L70, rest

Week 2 - E60, E60, H45 (@5), rest, E60, L80, rest

Week 3 - E50, E65, S45 (@25"), rest, E65, L90, rest

(down) Week 4 - E50, H60 (@5), rest, E60, L65, rest

Week 5 - S65 (@30"), E70, E45, E45, E65, L1:45, rest

Week 6 - E65, E70, H70 (@6), rest, E45, L2:00, rest

Week 7 - E65, E70, S70 (@30"), rest, E55, L2:15, rest

(down) Week 8 - E60, E60, rest, E50, rest, L90, rest

Week 9 - E70, E80, H65 (@6), rest, E60, L2:25, rest

Week 10 - E70, S80 (@30"), E40, E45, E60, L2:45, rest

Week 11 - E75, E80, E40, H60 (@6), E60, L3:00, rest

(down) Week 12 - E60, E60, rest, E60, rest, E60, rest

--week of trip--

For more information, go to www.totalfitnessnetwork.com