1. Couch Potato to Israel 2012
Here is a plan to help you prepare for the walking we will do in Israel. If you haven’t been walking, this plan can
get you started. By the time you finish week 8 you’ll be up to 1.5 miles! And if you keep going by doubling the
numbers on the chart you can be walking three miles in 16 weeks! If you are further along already, just start at
the point on this chart where you feel your fitness level will allow.
You can do this before or after work or even during lunch.
Start your walks at a slow pace and gradually speed up when you are ready. On the days that call for a brisk
walk you can alternate with a slower pace if you need to. The important thing is to keep moving.
If you have an ipod or similar device, listening to the Gospels may add to the experience. Have fun, get fit, and
learn as you prepare for your journey! It will be way better than waiting in the bus while others walk to view the
sites. Also, add some stairs to your routine when you are ready.
If you are unsure about how to stretch or do other exercises, just google it!
Week Mon Tue Wed Thu Fri Sat Sun
7 to 10
5 minute Arm 5 minute Easy 5 minute minute Rest and
1 walk exercises walk stretching walk walk worship
8 to 12
6 minute Arm 6 minute Easy 6 minute minute Rest and
2 walk exercises walk stretching walk walk worship
More 10 to 15
7 minute Arm 7 minute intense 7 minute minute Rest and
3 walk exercises walk stretching walk walk worship
10 More 10 15 to 20
10 minute Arm minute intense minute minute Rest and
4 walk exercises walk stretching walk walk worship
12 12
12 minute Arm minute Isometric minute 20 minute Rest and
5 brisk walk exercises walk Exercise walk walk worship
12
minute 15
15 minute Arm brisk Isometric minute 20 minute Rest and
6 walk exercises walk Exercise walk walk worship
20 Stretching 15
20 minute Arm minute & minute 25 minute Rest and
7 walk exercises walk Isometrics walk walk worship
20 Stretching 20
25 minute Arm minute & minute 30 minute Rest and
8 walk exercises walk Isometrics walk walk worship
This plan and the name is inspired by the Couch Potato to 5K running programs that help people get ready
for their first 5K.