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

1 5 minute

walk Arm

exercises 5 minute

walk Easy

stretching 5 minute

walk

7 to 10 minute walk

Rest and worship

2 6 minute

walk Arm

exercises 6 minute

walk Easy

stretching 6 minute

walk

8 to 12 minute walk

Rest and worship

3 7 minute

walk Arm

exercises 7 minute

walk

More intense

stretching 7 minute

walk

10 to 15 minute walk

Rest and worship

4 10 minute

walk Arm

exercises

10 minute walk

More intense

stretching

10 minute walk

15 to 20 minute walk

Rest and worship

5 12 minute brisk walk

Arm exercises

12 minute walk

Isometric Exercise

12 minute walk

20 minute walk

Rest and worship

6 15 minute

walk Arm

exercises

12 minute brisk walk

Isometric Exercise

15 minute walk

20 minute walk

Rest and worship

7 20 minute

walk Arm

exercises

20 minute walk

Stretching &

Isometrics

15 minute walk

25 minute walk

Rest and worship

8 25 minute

walk Arm

exercises

20 minute walk

Stretching &

Isometrics

20 minute walk

30 minute walk

Rest and 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.