Walking for Weight Loss Training Plan

This Walking for Weight Loss Training Plan was written as a “trial” phase, it has not yet been tested to see if it  works for weight loss. Several of my blog readers seemed interested in it, however, so I decided to release it now  as a testing phase. (As always, please get the okay from your doctor before starting an exercise plan. I am not a  doctor) 

I based this plan on the 10K training plan that I used to run a personal record in 2016. During that time, I wasn’t  actively trying to lose weight beyond my goal weight (my goal was 133 pounds at the time), but I pretty easily  dropped down to 121 pounds as I trained.  

I believe the extra weight loss was due to my training plan. I did my “easy runs” correctly by keeping my heart  rate low and I really pushed myself to the max on my “fast runs”. I dropped from 160 pounds and an 11:00/mile  10K race pace to 121 pounds and a 7:54/mile 10K race pace between October 2015 and April 2016.  

This walking plan is tougher than your average stroll around the park. It has relatively high mileage (I wrote the  plan in minutes rather than miles, because I believe in the 80/20 method—80% of time spent exercising should  be at an easy heart rate and 20% should be hard). The ratio is written underneath each week number on the left.  I cannot stress the “easy” walks enough—those are the biggest key to the success of the program.  Walking for Weight Loss Training Plan

If you have a heart rate monitor, make sure your heart rate does not go above 180 minus your age when you are  doing an easy walk (so, at my age of 37, my maximum heart rate on easy walks would be 143 beats per minute).  There is a good reason for this! Please read this blog post to understand why. Walking for Weight Loss Training Plan

PLEASE just trust the plan. I had a hard time believing that running at an 11:00/mile pace would help me get  faster, but it was the most effective training I have ever done. So, keep your easy walks easy.  

The plan is 12 weeks long, with the long walks peaking at 90 minutes toward the end, and some of the mid-week  walks are over an hour. Feel free to shorten these up to fit your lifestyle, but following the plan as written will  likely give the best results. You can switch up days of the week as well, but make sure you don’t do two hard  walks back-to-back.  Walking for Weight Loss Training Plan

On the days that call for “fast” walks, make sure you really push yourself hard. These days aren’t for screwing  around—they should be done faster than your goal pace. When training for my 10K, I pushed myself to the max.  I believe I was able to do this because I was doing my easy runs how they were supposed to be done, and I had  the strength and energy to push myself on the hard days. It’s the same with walking.  

When the plan says to walk “fast”, you should be walking nearly as fast as you can. It’s supposed to feel  uncomfortable! (Obviously, if you are having health concerns, stop immediately and get medical help). Before  you start this plan, or any exercise plan, make sure you get the okay from your doctor. And you may need to  modify if your doctor finds it necessary. 

There is a key at the bottom of the plan that explains the approximate pace you should be walking if you have a  goal pace to reach by the end of the plan. I wasn’t sure if I should base this plan on a goal of eventually walking  a certain pace or not, so I decided to go ahead and include that as an option. Of course, you don’t have to have  

a goal pace in mind; it’s simply a suggestion. If you enter a race, for example, and there is a time cut-off, you  might want to follow the pace suggestions in order to meet that cut-off.  Walking for Weight Loss Training Plan

Because this plan is still in a trial mode, I am not sure how well these paces will work for that. So, I welcome your  feedback on whether it is too easy or too hard based on your goals. If your goal pace falls outside of the  suggested ones I have (22:00/mi, 20:00/mi, 18:00/mi, 17:00/mi, 16:00/mi, and <15:00/mi) then you can adjust  based on the ones I have written.  

Finally, this plan is NOT for the beginner walker. The first walk on the plan is a 45-minute easy walk (basically a  nice walk around the park while you chat with a friend). If you aren’t able to walk for that long of a period, I  suggest you start by working your way up to being able to walk for 45 minutes straight (do what you can, and  add a little each time—ideally, five days per week). That should get you in shape enough to follow this plan.   Walking for Weight Loss Training Plan

You do NOT have to follow the pace suggestions in this plan. It is simply a guide. Ideally, you would base your  easy walks on your heart rate (keeping it below 180 minus your age) and the rest of the walks would be based on  effort level. If you truly have no idea where to start, here are some suggestions:  

Goal Pace	E – Easy Walk	M – Moderate Walk	F – Fast Walk
22:00	26:00	24:00	20:00
20:00	24:00	22:00	18:00
18:00	22:00	20:00	17:00
17:00	21:00	19:00	16:00
16:00	20:00	18:00	15:00
<15:00	19:00	17:00	14:30
Effort Level	Very easy; stroll;  HR < 180 minus your age	Slightly uncomfortable;  Can say only 2-3 words	Faster than race pace;  these are shorter  intervals

To read the plan, “30 min E” would mean to walk 30 minutes at an easy pace. To read a more complicated  workout, like:  

10 min E;  

4 x (5 min F; 2 min E);  

10 min E  

For that workout, you would walk 10 minutes at an easy pace; then walk 5 min fast followed by 2 min easy—and  repeat (the 5:00/2:00) 4 times (which is what the 4 x stands for. The number before the x is how many times you  repeat what is in parenthesis). Then finish with 10 minutes easy. The easy portion following the fast portion is to  

recover from the fast walk. So, make sure you walk very easy in order to push hard for the fast portion again. You  only repeat the parts that are in parenthesis, not the 10 minute warm-up or cool down.  Walking for Weight Loss Training Plan

Runs for Cookies’ “Walking for Weight Loss” Training Plan 

MON TUE WED THU FRI SAT SUN 

	Easy/Cross Train	Speed Work	Rest	Speed Work	Rest	Easy	Long Walk
Week 1  80/20	45 min E  OR  Easy Cross Training	10 min E  10 x (45 sec F; 45 sec E)  10 min E	Rest	10 min E  6 x (2 min F;  1 min E)  10 min E	Rest	30 min E	45 min E
Week 2  77/23	45 min E  OR  Easy Cross Training	10 min E  10 x (45 sec F; 30 sec E)  10 min E	Rest	10 min E  4 x (4 min F;  2 min E)  10 min E	Rest	30 min E	45 min E
Week 3  80/20	45 min E  OR  Easy Cross Training	10 min E  10 x (60 sec F; 30 sec E)  10 min E	Rest	2 x (10 min E,  10 min M), 10 E	Rest	30 min E	50 min E
Week 4  74/26	45 min E  OR  Easy Cross Training	10 min E  4 x (5 min F; 2 min E)  10 min E	Rest	10 min E  10 x (45 sec F;  45 sec E)  10 min E	Rest	30 min E	50 min E
Week 5  79/21	50 min E  OR  Easy Cross Training	10 min E  6 x (2 min F; 1 min E) &  4 x (1 min F, 1 min E)  10 min E	Rest	10 min E  12 x (45 sec F;  30 sec E)  10 min E	Rest	30 min E	60 min E
Week 6  82/18	50 min E  OR  Easy Cross Training	10 min E  6 x (2 min F; 1 min E) &  4 x (1 min F; 30 sec E);  10 min E	Rest	10 min E  12 x (60 sec F;  60 sec E)  10 min E	Rest	30 min E	60 min E
Week 7  82/18	50 min E  OR  Easy Cross Training	10 min E  6 x (2 min F; 1 min E) &  4 x (1 min F, 1 min E)  10 min E	Rest	2 x (10 min E,  10 min F),  10 min E	Rest	30 min E	70 min E
Week 8  75/25	50 min E  OR  Easy Cross Training	10 min E  4 x (6 min F; 2 min E)  10 min E	Rest	10 min E  12 x (60 sec. F;  60 sec. E)  10 min E	Rest	30 min E	70 min E
Week 9  79/21	60 min E  OR  Easy Cross Training	10 min E  5 x (4 min F; 1 min E)  10 min E	Rest	2x (15 min E,  10 min M, 2 min  F); 10 min E	Rest	30 min E	80 min E
Week 10  78/22	60 min E  OR  Easy Cross Training	10 min E  4 x (6 min F; 2 min E)  10 min E	Rest	10 min E  12 x (45 sec. F;  30 sec E)  10 min E	Rest	30 min E	80 min E
Week 11  80/20	60 min E  OR  Easy Cross Training	10 min E  5 x (4 min F; 1 min E)  10 min E	Rest	2x (15 min E,  10 min M, 2 min  F); 10 min E	Rest	30 min E	90 min E
Week 12  81/19	60 min E  OR  Easy Cross Training	10 min E  4 x (5 min F; 2 min E)  10 min E	Rest	10 min E  12 x (45 sec. F;  30 sec E)  10 min E	Rest	30 min E	90 min E

Goal Pace	22:00	20:00	18:00	17:00	16:00	< 15:00	Effort Level
E – Easy Walk	26:00	24:00	22:00	21:00	20:00	19:00	Very easy, enjoyable  HR < 180 minus your age
M – Moderate Walk	24:00	22:00	20:00	19:00	18:00	17:00	Slightly uncomfortable;  Can say only 2-3 words at a time
F – Fast Walk	20:00	18:00	17:00	16:00	15:00	14:30	Faster than race pace; these are shorter intervals

Walking for Weight Loss Training Plan

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