Weeks three & four

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Week three

DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
10 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 2 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
10 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 2 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes

DAY 5 WALK
5 min at 50% max HR
40 min at 60% max HR
10 min at 50% max HR
Total: 55 minutes

Week four

DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 60% max HR; 2 min at80% max HR
9 min at 50% max HR
Total: 35 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 4 WALK
5 min at 50% max HR.
Repeat this sequence 7 times: 1 min at 60% max HR; 2 min at 80% max HR
9 min at 50% max HR
Total: 35 minutes

DAY 5 WALK
5 min at 50% max HR
45 min at 60% max HR
10 min at 50% max HR
Total: 60 minutes

Go on to Weeks Five & Six
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Best Health Magazine, Spring 2008; Photo: Corbis