exercise
PLAN
Mileage
Machine
WEEK X / WEEK WALKING WORKOUT
14 BRISK 25-30 mins
24 BRISK 30-35 mins
34 BRISK 30-35 mins
44
EASY 10 mins BRISK 10 mins
POWER INTERVALS – POWER 1 min and then
EASY 1 min. Repeat 7-10 times
EASY 5 mins TOTAL 39-45 mins
55 BRISK 40-50 mins
65
EASY 10 mins BRISK 5 mins POWER 5 mins
BRISK 15 mins TOTAL 35 mins
75
EASY 10 mins BRISK 10 mins
POWER INTERVALS POWER 1 min
EASY 1 min. Repeat 8-12 times
EASY 5 mins TOTAL 41-49 mins
85 EASY 50-60 mins
Goal: Set a personal best
Time how long it takes you to walk 8km – plot a route for free
on the MapMyWalk app. Then aim to improve that number by 5-10
per cent using this eight-week plan. Following this program can
also prepare you to walk your first 10km event.
This plan is perfect for
Beverly Carter, 55, a social
worker and mother of six,
who loves making time to
work out and stay healthy.
“I walk four or five times
a week, and I also cycle, play
racquetball and do yoga,”
Beverly says. Last year she
completed a 10km race in
about 1 hour 40 minutes.
This year, she’s hoping she
can chop about 5-10 minutes
from her time.
GEAR TO GET
YOU THERE
FITBIT ALTA HR OR
FITBIT CHARGE 2
Tracking your heart
rate will discourage you
from slacking off during
the Brisk and Power
Intervals portions.
The Fitbit Alta HR and
Charge 2 (Fitbit Australia;
both from $199.95) are
similar to the Fitbit Flex 2,
but they both provide
continuous PurePulse
heart-rate tracking,
alongside other benefits
that will suit your needs.
WORDS
CHRISTINE MATTHEIS, ELLIE GRIFFITHS
PHOTOGRAPHY
GETTY IMAGES
PRICES ARE CORRECT AT TIME OF PRINTING
PRO TIP
“All shoes are designed
with a purpose in mind
and should be fit for
function,” says podiatrist
Danielle Veldhoen. “Well
fitting walking shoes
help to protect your feet
by providing adequate
support and cushioning
to help prevent painful
injuries that can occur
during moderate to high
impact activities and help
to prevent pressure areas
that can result in painful
corns and calluses.”