Walking fitness plan: Week 3

Want to be a walker but don’t know where to start? This 4 week plan will get you going. Welcome to week 3.

Welcome to week 3

Week 3 Walking plan

Monday


It’s a new week, and by now you should be feeling fit enough to add a little more time. Walk for 20 minutes continuously, at a moderate to high intensity.

Tip: Time to add more songs to the playlist (20 minutes in total). Try alternating intensity from song to song.

 

Tuesday


Walk for 20 minutes continuously, at a moderate to high intensity.

Tip: Time to get the exercise tracker out. Count your steps or track your kms and use it as a benchmark for the week to beat.

 

Wednesday


Walk for 20 minutes continuously, at a moderate to high intensity.

Tip: Walk your usual route in the opposite direction today. Get a different perspective on the world.


 

Thursday


Walk for 20 minutes continuously, at a moderate to high intensity.

Tip: Vary your terrain today to add intensity. Sand or going off trail are both great options. Or you could find some fun obstacles to add, such as park play equipment.

 

Friday


Walk for 20 minutes continuously, at a moderate to high intensity.

Tip: Try adding in speed bursts between every second street corner, or between alternating lamp posts or telegraph poles.

 

Saturday

 

Walk for 20 minutes continuously, at a moderate to high intensity.

 

Sunday


Today is either a rest day or day to do your own choice of activity, like joining a gym class. Just remember that rest just means no planned training so don’t forget to keep your incidental exercise up by staying on your feet, walking places or enjoying active leisure activities, like a team or social sport or 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.