Walking fitness plan: Week 2

Want to be a walker but don’t know where to start? This 4 week plan will get you going. Welcome to week 2.

Welcome to week 2

Week 2 Walking plan

Monday


Walk for 15 minutes continuously, at a low intensity.

Tip: Vary your walking route, find a buddy or update your playlist music (15 minutes worth).

 

Tuesday


Walk for 15 minutes continuously, at a low to moderate intensity. It’s time to up the ante!

Tip: If you’re not ready to walk at moderate intensity the whole time, alternate 1 minute of each intensity, or go a little faster every second song.

 

Wednesday


Walk for 15 minutes continuously, at a low intensity.

Tip: Each day try to walk a bit further in the same time.

 

Thursday


Walk for 15 minutes continuously, at a low to moderate intensity. It’s time to up the ante!

Tip: Try to make the majority of your walk moderate intensity if you can. Tomorrow will be low intensity so don’t be scared to push yourself a little today.

 

Friday


Walk for 15 minutes continuously, at a low intensity.

Tip: Use an app, like Map My Run, to track whether you’re walking further in the same amount of time. It’s a great way to see improvements in your fitness.

 

Saturday


Walk for 15 minutes continuously, at a moderate to high intensity. It’s time to up the ante again!

Tip: A great way to add intensity is to walk stairs or hills. Find some in your area that you can use on your walk.

 

Sunday


Today is a rest day. Rest means no planned training. But don’t forget to keep your incidental exercise up for general health and extra kilojoule burning by staying on your feet, walking places or enjoying active leisure activities, like a family bike ride.

 

Intensity level


Low intensity: No hard breathing, you’re able to talk and sing easily.

Moderate intensity: Puffing slightly, you’re able to have a conversation, but not sing.

High intensity: You’re huffing and puffing, and only able to talk briefly.