“I feel better
when I walk, both
physically and
psychologically”
Goal: Walk 5km
If you’re already walking several times a week at a steady pace,
you’ll need to give your routine a nudge up to melt more fat.
Power intervals (you’ll walk in short bursts fast enough to make
talking in full sentences difficult, and recover with periods of
slower walking) will jolt your body into better shape and help
prepare you to walk in your first 5km race.
WEEK X / WEEK WALKING WORKOUT
14 EASY 15-20 mins
24
EASY 10-15 mins BRISK10-15 mins
TOTAL 20-30 mins
34
EASY 15-20 mins
POWER INTERVALS – POWER 30 secs and
then EASY 1 min. Repeat 4-6 times
EASY 3-5 mins
TOTAL 24-34 mins
44
EASY 10-15 mins BRISK15-20 mins
TOTAL 25-35 mins
55 EASY 35-40 mins
65
EASY 10 mins BRISK 5-10 mins
POWER INTERVALS POWER 30 secs and
then EASY 1 min. Repeat 6-8 times
EASY 3-5 mins
TOTAL 27-37 mins
75
EASY 15 mins BRISK 30 mins
TOTAL 45 mins
87 EASY 45-50 mins
This plan is perfect for Amy
Harris, 51, a teaching assistant,
who walks almost every day.
“I go with friends and we cherish
the time we spend together
catching up on life,”
she says. The mother of two
teenage boys has never followed
a walking plan or participated in
an organised event and looks
forward to training for her
first 5km.
GEAR TO GET
YOU THERE
BROOKS
ADRENALINE GTS 18
Keep your feet – and
shins, knees and hips –
happy by replacing your
walking shoes every
480-800km (about six
months). Changing
them regularly will
help prevent pain
and injuries.
This Brooks model
(try Athlete’s Foot or
Rebel Sport; $219.95)
uses a cushioning
material that conforms
to your foot’s shape
and disperses weight
evenly with every step.
PLAN
Committed
exercise
diabetic living JULY/AUGUST 2018 127