Score: 11 to 12 points

You have a sound base level of fitness, and your goals are fairly high. Dig into the Walking for Total Fitness program. But if you have any difficulty, then try the Walking for Weight Loss program first before coming back to this.

In this program, the recommended number of minutes to walk each day is given. There is also room for you to write how far you actually walked, and an estimate of the distance covered. (If you're not sure, estimate 20 minutes for a mile, and round to the closest half-mile.) Why does distance matter? It's a great way to chart your progress: at the end of each week add up your total mileage for the week. Then watch your weekly totals slowly grow. (It's also a great warning that you're slacking off if your totals begin dropping.)

Other abbreviations:

• Tr - Take that walk (or one of similar length during the week) on a trail.
• Re - Do a moderate (15-25 minute) resistance training routine, such as lifting weights, using weight machines, stretch cords, or calisthenics.
• Sp - Walk for speed. Walk easily for five minutes to warm-up and cool-down at the beginning and end of the walk (as part of the total time), but for the remainder walk fast enough to create very noticeable breathing.

Week Sun. Mon. Tues. Wed. Thur. Fri. Sat. Weekly Total 1 30 Re 45 30 Re 55 45 Re off 75 Tr Tip for the week: Resistance training of some type is critical to total health and fitness. Create a routine you like and can do reliably. 2 30 Re 45 30 Sp Re 60 45 Re off 60 Tip for the week: Begin to focus on speed on some shorter days (labeled Sp). Use the four tips for faster walking technique. 3 30 Re 45 30 Sp Re 50 40 Re off 90 Tr Tip for the week: Sign up for a walking event-a road race, fund raising walk, etc.-in week 10 so you have something to train for. 4 30 Re 45 30 Sp Re 60 40 Sp Re off 60 Tip for the week: Swap days as needed, but try to alternate the longer and faster days, and sprinkle some easier days in between. 5 30 Sp Re 45 30 Sp Re 55 40 Re off 90 Tr Tip for the week: Prepare a nap sack with all your non-perishable hiking essentials (first aid, knife, etc.) so it's always ready to go. 6 35 Re 45 35 Sp Re 60 40 Sp Re off 60 Tip for the week: Get the entry form for a friend and sign her up for your walking event in week 10; it creates a training partner! 7 30 Sp Re 45 35 Sp Re 50 45 Re off 90 Tr Tip for the week: On one "speed" walking day, do 1 to 3 minute bursts of your fastest walking, alternated with the same amount of easy walking to recover. 8 40 Re 45 40 Sp Re 65 40 Sp Re off 60 Tip for the week: Get a small set of dumbbells at home so you never have an excuse not to do a quick resistance exercise routine. 9 30 Sp Re 45 35 Sp Re 50 40 Re off 75 Tr Tip for the week: If you've never walked in an event before and you're nervous, ask a friend who's done one to walk with you. 10 40 Re 45 35 Sp Re 55 40 Re off Event! Tip for the week: Pace yourself when walking the event-walk easily at the beginning, then pick up your effort and pace in the 2nd half.

Learn the 4 Tips for Faster Walking Technique.