Check out Scott Conditts articleBuilding Your 24-Hours Get Home Bagfor a detailed guide on what to include.
Now go get clearance from your doctor before you begin this or any other physical fitness program.
Start your BOB training with a half-mile walk in your neighborhood with NO pack just you.
See how long it takes you and how you feel when its over.
double-check you stretch before and after your goal is 3 to 4 miles an hour.
That means the half-mile should only take 7.5 to 10 minutes.
Write down your progress.
The next couple weeks do 3/4 of a mile.
Take a week off, then do another 3 walks in a week doing speed mile walks.
Walk as fast as you’ve got the option to for one mile.
Get as close to 15 minutes as you’re able to.
The 2ndmonth, start with 1/2 mile and your BOB (no matter what weight it is).
Walk it as fast as you’re free to.
Time it and work toward the same goals.
After that, jump to 1.5 miles at no slower than 20 minutes per mile.
Take a week off.
It doesnt matter how long it takes you to get to that distance, just keep at it.
Remember the time-tested rule: Suffer the pain of discipline, or suffer the pain of regret!
