26 | Get fit for free

Walking | 27
With a canny combination of technique and speed sessions, this schedule will enable you to walk your way to improved health within weeks. If you’re time-crunched, simply split the daily sessions in two

Eight-week walking plan
Before you begin To measure your progress, first complete a fitness test, then find your baseline number of steps. If you decide to split the subsequent sessions in two, remember to complete a warm-up and cool-down whenever you walk at OWP. Keep up the momentum by revisiting the break point drill every time you walk at OWP.

WEEK ONE
Day 1 Fitness test: choose a route in your local area and walk at least one mile (2km) without stopping. Record your time and how you feel Day 2 Find your baseline number of steps (see p24) Day 3 Find your baseline number of steps Day 4 Find your baseline number of steps Day 5 3 x 10 mins focusing on foot position Day 6 3 x 10 mins focusing on foot and hip position; do break point drill to establish your OWP Day 7 2 x 10 mins focusing on technique; 15 mins using technique at OWP Day 1 15 min walk focusing on technique Day 2 5 min warm-up focusing on technique; 30 mins or 2 x 15 mins at OWP; 5 min cool-down focusing on technique Day 3 Day 4 15 mins focusing 5 min warm-up on technique focusing on technique; 30 mins or 2 x 15 mins at OWP; 5 min cool-down focusing on technique Day 5 Day 6 15 mins focusing 5 min warm-up on technique focusing on technique; 25 mins at OWP; 5 min cool-down focusing on technique

WEEK TWO

Day 7 5 min warm-up focusing on technique; 25 mins at OWP; 5 min cool-down focusing on technique

WEEK THREE
Day 1 24 mins or 2 x 12 mins focusing on technique

Day 7 5 min warm-up focusing on technique; 15 mins at OWP; 4 x (1-2 min incline walks at OWP + downhill recovery); 15 mins at OWP; 5 min cool-down focusing on hips

ILLUSTRATION: JAMIE CULLEN

Day 6 5 min warm-up focusing on technique; 15 mins at OWP; 4 x (1-2 min incline walks at OWP + downhill recovery); 15 mins at OWP; 5 min cooldown focusing on hips

WEEK FOUR

Day 5 5 min warm-up focusing on technique; 20 mins at OWP; 5 min cool-down focusing on technique

Day 4 24 mins or 2 x 12 mins focusing on technique

Day 3 5 min warm-up focusing on technique; 20 mins at OWP; 5 min cool-down focusing on technique

Day 2 24 mins or 2 x 12 mins focusing on technique

Day 1 5 min warm-up focusing on technique; 20 mins at OWP; 5 min cool-down focusing on technique

Day 7 5 min warm-up focusing on technique; 25 mins at OWP; 5 min cool-down focusing on technique

Day 6 5 min warm-up focusing on technique; 25 mins at OWP; 5 min cool-down focusing on technique

Day 5 24 mins or 2 x 12 mins focusing on technique

Day 4 5 min warm-up focusing on technique; 20 mins or 2 x 10 mins at OWP; 5 min cool-down focusing on technique

Day 3 24 mins or 2 x 12 mins focusing on technique

Day 2 5 min warm-up focusing on technique; 20 mins or 2 x 10 mins at OWP; 5 min cool-down focusing on technique

28 | Get fit for free

Walking | 29

Day 3 5 min warm-up focusing on technique; 4 x (10 mins at OWP + 30-45 secs recovery); 5 min cool-down focusing on foot position Day 2 20 mins or 2 x 10 mins focusing on technique

Day 4 20 mins or 2 x 10 mins focusing on technique

Day 5 5 min warm-up focusing on technique; 30 mins or 2 x 15 mins at OWP; 5 min cool-down focusing on technique

Day 6 5 min warm-up focusing on technique; 5 x (10 mins at OWP + 30-45 secs recovery); 4 x (1-2 min incline walk + downhill recovery); 5 min cool-down focusing on foot position

Day 7 5 min warm-up focusing on technique; 40 mins at OWP; 5 min cooldown focusing on technique

WEEK EIGHT
Day 1 24 mins or 2 x 12 mins focusing on technique

Day 2 5 min warm-up focusing on technique; 20 mins at OWP; 5 min cool-down focusing on technique

Day 1 5 min warm-up focusing on technique; 30 mins or 2 x 15 mins at OWP; 5 min cooldown focusing on technique

Day 3 24 mins or 2 x 12 mins focusing on technique

WEEK FIVE
Day 1 5 min warm-up focusing on technique; 20 mins at OWP; 5 min cool-down focusing on technique

WEEK SEVEN
Day 7 5 min warm-up; 4 x (10 mins at OWP + 1 min recovery); 4 x (1-2 min incline walks at OWP + downhill recovery); 5 min cool-down focusing on foot position Day 6 5 min warm-up; 4 x (10 mins at OWP + 1 min recovery); 4 x (1-2 min incline walks at OWP + downhill recovery); 5 min cool-down focusing on foot position Day 5 5 min warm-up focusing on technique; 20 mins at OWP; 5 min cool-down focusing on technique Day 4 5 min warm-up focusing on technique; 20 mins at OWP; 5 min cool-down focusing on technique

Day 2 20 mins or 2 x 10 mins focusing on technique

Day 5 24 mins or 2 x 12 mins focusing on technique

Day 3 5 min warm-up focusing on technique; 20 mins at OWP; 5 min cool-down focusing on technique

Day 6 5 min warm-up focusing on technique; repeat the week 1 day 1 fitness test and record your time and how you feel; 20 mins at OWP; 5 min cooldown focusing on technique Day 7 5 min warm-up focusing on technique; 45 mins at OWP; 4 x (1-2 min incline walk at OWP + downhill recovery); 5 min cool-down focusing on technique

Day 4 20 mins or 2 x 10 mins focusing on technique

Day 4 20 mins or 2 x 10 mins focusing on technique

WEEK SIX

ILLUSTRATION: JAMIE CULLEN

Day 5 5 min warm-up focusing on technique; 20 mins at OWP; 5 min cool-down focusing on technique

Day 6 5 min warm-up focusing on technique; 15 mins at OWP; 4 x (1-2 min incline walks at OWP + downhill recovery); 15 mins at OWP; 5 min cool-down focusing on hips

Day 7 5 min warm-up focusing on technique; 15 mins at OWP; 4 x (1-2 min incline walks at OWP + downhill recovery); 15 mins at OWP; 5 min cool-down focusing on hips

Day 1 5 min warm-up focusing on technique; 20 mins at OWP; 5 min cool-down focusing on technique

Day 2 20 mins or 2 x 10 mins focusing on technique

Day 3 5 min warm-up; walk a route that takes about 10 mins at OWP. Time yourself. Repeat x 3. Try to complete the route within 15 secs of your first time. Allow 1 min recovery between each; 5 min cool-down

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