When To Do It

A regular person can do this workout once per week. Those who want to train for a race should perform this exercise 2-3 times/week.

Benefits

This exercise builds endurance and allow you to burn around 100 calories per mile (value that applies for an average person).

The Distance Walking Workout

• Start with a short warm up training session. (Around 5-10 minutes)
• Do a stretching session for another 5 minutes.
• Resume your walk exercise and raise the heart rate at around 75% of the maximum heart rate.
• Walk for 10 miles or longer if you look to raise your endurance.
• End up with a cool down session. Do some stretching and flexibility exercises.