Consult with a physician before beginning this, or any other exercise program. T he following exercise training programs have been developed to provide you with an efficient, gradual program, allowing you to advance at a convenient pace to get started with your exercise regime. There is a program for walking, running, cycling and swimming. Each program is designed to meet your needs depending upon your level of fitness and sport interest. Walking Training Program Walking is a terrific method to stay in shape. It allows for you to get the cardiovascular exercise you need without excess strain on your knees, ankles and feet. As you work through this training program, keep in mind that you are working toward an efficient stride that will ultimately measure out at about ten minutes per kilometer for an adult. A good walking stride will allow you to chat with a walking partner without being overly winded. If you have had little, or no exercise of late, consider the Walking Training Program as a starting point after you consult with a physician.