Walkers

Walking is the safest most natural exercise for the body at any age and is a terrific all-round work out for virtually every muscle in the body during a brisk walk.

When starting out, the aim for beginners should be to complete 3 sessions of 30 minutes brisk walking. Ideally you will have rest days between your walking days but remember – don’t do too much too soon!

In the weeks leading to the event these tips will enable all the family to enjoy their walk in the shortest possible time.

Three sessions of 30 minutes brisk walking on alternating days to allow for recovery.

Try a brisk 45 minute walk on the weekend, as well as 2 x 30 minute walks during the week.

A 45 minute walk on the weekend, keep up a good pace, and 3 x 30 minute walks on alternating days during the week.

Increase your weekend walk to 1 hour and continue with the 3 x 30 minute walks during the week.

Continue with the brisk 1 hour walk on the weekend, add another 30 minute walk, making it now 4 x 30 minute walks during the week. Your pace should be increasing without too much effort.

Maintain the volume of work as in week 5, an hour on the weekend and 4 x 30 minute efforts on week days.

This weekend walk for 70 minutes and increase the 4 mid-week walks to 35 minutes each. You should be really feeling the benefits of your walking program now and should be able to handle the increase without much trouble.

This weekend walk for 80 minutes and maintain the 4 mid-week walks at 35 minutes each.

Another 80 minute walk this weekend, however increase your four walks during the week to 40 minutes each. Keep up the GOOD WORK.

Increase the long walk this week to 90 minutes and maintain the 4 x 40 walks mid week.

Continue with the 90 minute long walk this weekend and again 4 x 40 minute walks through the week.

Only a week to go! Get out there and boost your confidence with a strong 90 minute effort this weekend. However, ease back a bit during the week, just 3 x 30 minute walks. This last week of training, aim for a faster pace!