Walking for Beginners

Before you begin training, you need to determine your fitness level. Training should begin as soon as you register. Your body will need to build up endurance to keep it going for 15-20 miles a day. We'll help you get started whether you are a beginner or avid walker. Training walks will be organized throughout the area to meet fellow participants and practice long-distance walking. We encourage you to lead walks with other walkers too. If interested, call 202-296-5363, option 2, or email CapitalChallengeWalkMS@nmss.org.

• Start a Walking Journal: Keeping track of your weekly walking efforts will help you to maintain your schedule.
• Form a Habit: Walk 5 days a week in order to build your endurance.
• Week 1: Start with a 15-minute walk, 5 days a week. Rest on day 3 and day 6 to allow your body time to recover. Weekly goal: 60-75 minutes .
• Week 2: Increase to 20 minutes a day, 5 days a week. You may add extra minutes on days prior to rest days. Weekly goal: 75-100 minutes.
• Week 3: Walk 25 minutes a day, 5 days a week. Weekly goal: 100-125 minutes
• Week 4: Walk 30 minutes a day, 5 days a week. Weekly goal: 125-150 minutes