in partnership with
Get ready to walk ...
Advanced
Wellbeing & Fitness Gym - Portsmouth
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Monday
2 mile
4 mile
6 mile
8 mile
10 mile
8 mile
fast walk
fast walk
fast walk
fast walk
fast walk
fast walk
Tuesday
Rest
Rest
Rest
Rest
Rest
Rest
Wednesday
10 minute
Incline interval
15 minute
Incline interval
20 minute
Incline interval
25 minute
Incline interval
30 minute
Incline interval
35 minute
Incline interval
Thursday
Rest
Rest
Rest
Rest
Rest
Rest
5 mile
6 mile
Speed
Intervals
Speed
Intervals
Rest
Training Programme
4 mile
2 mile
Friday
Speed
Intervals
Speed
Intervals
3 mile
Improve your walking speed
Speed
Intervals
Use lamp posts for
a pace change
Saturday
6 mile walk
7 mile walk
8 mile walk
9 mile walk
10 mile walk
Moonlit walk
Sunday
Rest
Rest
Rest
Rest
Rest
Rest
Top Tips
for Wise
Walkers
1. Incline Intervals
2. Speed Intervals
3. Eat well for endurance
Incline interval training will improve
your fitness, leg strength and endurance. On a treadmill do this 1 minute
on the flat and 1 minute on an incline.
Improve you walking speed by walking faster than normal pace for a longer cumulative time than if you just go for a fast walk.
Alternate your pace every minute.
Fuel your body for the long walk. Eat
extra carbohydrates during the week
leading up to the walk. Remember
you still need protein, fat, and fruit/veg.
Disclaimer: These training programmes have been developed by Nuffield Health Fitness & Wellbeing Gym Portsmouth. Rowans Hospice accepts no liability for any accident or injury caused while undertaking the activities
on this exercise programme. Please contact [email protected] to discuss these training programmes in more detail.