Days 1, 2 and 3	Familiarize yourself with your skates. Practice speed control, braking and turning skills.	Course: Find an open flat area, free of cars, bikes and people and practice skating for 20 minutes.
Days 1, 2 and 3	Map out a safe open area and get rolling. Skate in steady strides. Remember to exercise in moderation - build endurance before tackling a more difficult level.	Course: 3 miles Complete in: 20 minutes Calories: 144 Average Speed: 9 mph
Days 1, 2 and 3	Add an extra loop to your route, increasing the length of your course, but still complete it in 20 minutes.	Course: 3.5 miles Complete in: 20 minutes Calories: 176 Average speed: 10 mph
Days 1 and 3	Alternate your speed by mixing longer segments of steady skating with shorter intervals of fast skating.	Course: 5 miles Complete in: 30 minutes Calories: 264 Average speed: 10 mph
Day 2	Today, shorten your course and time but continue mixing quick sprints with long glides.	Course: 4 miles Complete in: 20 minutes Calories: 208 Average speed: 4-11 mph
Days 1 and 3	Increase your speed and course length by following the same interval program as the last two weeks, but skating faster overall.	Course: 5 miles Complete in: 30 minutes Calories: 264 Average speed: 10 mph
Day 2	Shorten your course and skate steadily, using constant strokes and glides.	Course: 4 miles Complete in: 20 minutes Calories: 238 Average speed: 4-12 mph
Days 1 and 3	Go even faster to build your endurance. Increase your speed and distance.	Course: 7 miles Complete in: 40 minutes Calories: 352 Average speed: 10 mph
Day 2	Skate quick and fast, incorporating smooth, long strokes and glides.	Course: 4 miles Complete in: 20 minutes Calories: 238 Average speed: 4-12 mph