Beat Back MS
4 Week Pre- Conditioning Program
Level: Mobile Newbie
This pre-conditioning training should not be stressful or painful. When in doubt, ease off!
See “First Thing’s First” on the Exercise page of BeatBackMS.blogspot.com before starting this, or any, exercise program. Consult your physician.
This plan assumes you are mobile and are not currently walking for exercise most days.
If you want to build your walking stamina, follow directions for “walkers.” If you feel you are ready to begin running, you can try “runners.”
I can’t recommend progressing any faster than this if you are new to exercise (or if it’s been a while since exercising regularly). It takes time to build up strength and cardiovascular endurance.
Find a level walking surface. The track at your local high school may have hours when it is open to the public. Let’s start with no hills, no uneven surfaces.
Be steady! Be patient!
Week 1: Walkers will walk only.
Runners will run for 5 seconds / walk for 55 seconds on the run/walk days.
Monday: 5 min walk
Tuesday: 7 min walk
Wednesday: 10 min walk
Thursday: 7 min walk
Friday: off
Saturday: 0.25 mile walk
Sunday: off
Week 2: Walkers will walk only.
Runners will run for 5 seconds / walk for 55 seconds on the run/walk days
Monday: 7 min run/walk
Tuesday: 10 min walk
Wednesday: 7 min run/walk
Thursday: 7 min walk
Friday: off
Saturday: 0.50 mile walk
Sunday: off
Week 3: Walkers will walk only.
Runners will run for 5 seconds / walk for 55 seconds on the run/walk days
Monday: 7 min run/walk
Tuesday: 10 min walk
Wednesday: 7 min run/walk
Thursday: 10 min walk
Friday: off
Saturday: 0.75 mile walk
Sunday: off
Week 4: Walkers will walk only.
Runners will run for 5 seconds / walk for 55 seconds on the run/walk days
Monday: 7 min run/walk
Tuesday: 10 min walk
Wednesday: 10 min run/walk
Thursday: 10 min walk
Friday: off
Saturday: 1.0 mile walk
Sunday: off
- If moving to the next week is too much, too fast, repeat that week as many times as it takes to feel comfortable moving on.