Training Guide: Mature Mile

The Mature Mile Walk is sponsored by the Washington University in St. Louis School of Medicine Program in Physical Therapy

Beginner Level Program

Beginner: Any individual not able to walk briskly for 10 minutes without resting or being winded.

Goal: Perform the following workout program to work up to walking a mile.  At the end of this training program, an individual should be able to successfully walk one mile at a moderate pace.

Each workout should include:

Warm-up: Walk slowly for a few minutes & Cool Down: Stretch gently.

Recommended Schedule for Mature Mile Beginners by Time
Week Times per Week Time(min.)
January 8 2 days 6 minutes each day
January 15 2 days 6 minutes each day
January 22 2 days 8 minutes each day
January 29 2 days 10 minutes each day
February 5 2 days 10 minutes each day
February 12 2 days 12 minutes each day
February 19 2 days 12 minutes each day
February 26 2 days 14 minutes each day
March 5 2 days 14 minutes each day
March 12 2 days 16 minutes each day
March 19 2 days 16 minutes each day
March 26 2 days 18 minutes each day
April 2 2 days 20 minutes each day
April 9 2 days 20 minutes each day
April 14 - Event Day   20 - 30 minutes = 1 mile

By Distance…When walking outside, remember that 1 city block = 1/10 of a mile. Therefore, gradually build up the mileage so that by April 3, you can walk 10 city blocks!

Stop exercising and see your doctor if you experience: