10km challenge for experienced walkers
Congratulations on committing to a 10kAnyWay walking challenge.
Setting yourself a goal is a good way to start making exercise a
regular part of your life – and achieving the challenge gives you a
real mental boost to go with healthy eating, weight-management
and toned muscles!
This walking challenge is for those of you, used to regular walking, who are happy to walk 10km distance
- but want to shake up their schedule somewhat or follow a fixed programme to get back into a regular
walking routine that pushes them a bit more.
Phone: 0117 363 3078 Email: [email protected]
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Vavista Ltd, Lysander House, Bristol BS10 7TQ © VavistaLife 2015
Vavista Life 10kAnyWay
Experienced Walker
Here are some ideas….
• Sign up to do a charity 10k walk with friends and get into
training to make sure you are fit and ready
• Challenge yourself to improve on previous times for the 10km distance
• You may be happy walking on paths or roads – but have you tried walking off-road? It’s tougher
but has huge benefits for your joints as it is lower impact and the uneven ground is great for
proprioception – improving stability around joints, which reduces the risk of injury in the future
• Have you tried hill-walking? It’s another way to push yourself out of your walking comfort zone
• Nordic walking exercises upper body too so is great for all-round fitness. See our:
Nordic Walking information
• Racewalking is a faster version of regular walking and is a recognised discipline of athletics,
included in the Olympic Games. It involves a very precise walking technique and is a
great way to exercise hard without the increased impact experienced with running
• Commit to walking a total of 10km spread through each week – or in one hit every weekend.
Set yourself a goal that pushes you out of your comfort zone and will give you a real sense of achievement
when you accomplish it. Ideally, find a friend – someone to get you out of the door when it’s cold and wet
and who will make those longer walks more fun.
If you want a programme to follow, we have provided a schedule designed to have you using different
distances and paces to increase your fitness over the course of the programme. However, it isn’t always
easy to measure distance unless you have a GPS watch or know your route well – so the training schedule
uses walking times at different paces. It will take you beyond 10k – but at a medium pace to build stamina
and increase fitness…as well as burn a few calories if you need to! Add in hills, off-road or whatever else
you want, to push you that bit further.
Every week you need to do at least 3 of the specified exercise sessions, including one of the short,
medium and long times. Try to have a rest day between sessions – do some tone-up, upper body
exercises instead, if you can.
Phone: 0117 363 3078 Email: [email protected]
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Vavista Ltd, Lysander House, Bristol BS10 7TQ © VavistaLife 2015
Vavista Life 10kAnyWay
Experienced Walker
What is easy pace?
Easy pace means sauntering along with a friend having a conversation, and equates to around 5 km or
3 miles per hour. Breathing will not be difficult – you can chat freely as you go. Your heart rate should be
mildly elevated, perhaps 50-60% of your maximum rate. To calculate your maximum heart rate, simply
deduct your age from 220.
What is medium pace?
Medium pace feels a bit more challenging with conversation being more difficult – but still possible! You
may build up a light sweat. You are probably walking at around 6-6.5 km or 4 miles per hour. Your heart
rate should be elevated to around 60-70% of maximum.
What is quick pace?
Quick pace is as brisk a walk as you can muster – over 6.5 km (4 miles) per hour with race walkers getting
up to 10km (6 miles) per hour! If you have a heart rate monitor, you will find your heart rate rising to
around 80% of maximum.
By the end of the 12 weeks you should be ready to walk your 10k in the best way you can - so choose a
great route, enlist some friends and book a time to enjoy your new-found fitness!
Remember to check with your doctor before undertaking exercise if you have any concerns.
Phone: 0117 363 3078 Email: [email protected]
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Vavista Ltd, Lysander House, Bristol BS10 7TQ © VavistaLife 2015
Vavista Life 10kAnyWay
Experienced Walker
Your 12-week plan
WEEK 1
WEEK 6
1. Walk 20 minutes medium pace
1. Walk 30 minutes easy pace
2. Walk 40 minutes easy pace
2. Walk 35 minutes medium pace
3. Walk 50 minutes medium pace
3. Walk 45 minutes quick pace
4. Walk 90 minutes medium pace
WEEK 2
WEEK 7
1. Walk 25 minutes medium pace
2. Walk 45 minutes easy pace
1. Walk 35 minutes quick pace
3. Walk 60 minutes medium pace
2. Walk 40 minutes medium pace
3. Walk 25 minutes quick pace
WEEK 3
4.
1. Walk 30 minutes medium pace
Walk 100 minutes medium
pace
2. Walk 25 minutes quick pace
WEEK 8
3. Walk 70 minutes medium pace
1. Walk 40 minutes quick pace
2. Walk 45 minutes medium pace
WEEK 4
3. Walk 30 minutes quick pace
1. Walk 35 minutes medium pace
2. Walk 20 minutes quick pace
4.
3. Walk 80 minutes medium pace
Walk 100 minutes medium
pace
WEEK 9
WEEK 5
1. Walk 25 minutes easy pace
1. Walk 30 minutes easy pace
2. Walk 35 minutes medium pace
2. Walk 45 minutes medium pace
3. Walk 40 minutes quick pace
3. Walk 50 minutes quick pace
4. Walk 80 minutes medium pace
4.
Phone: 0117 363 3078 Email: [email protected]
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Walk 140 minutes medium
pace
Vavista Ltd, Lysander House, Bristol BS10 7TQ © VavistaLife 2015
Vavista Life 10kAnyWay
Experienced Walker
WEEK 10
WEEK 11
1. Walk 35 minutes medium pace
1. Walk 30 minutes easy pace
2. Walk 40 minutes easy pace
2. Walk 45 minutes quick pace
3. Walk 55 minutes quick pace
3. Walk 50 minutes easy pace
4.
4. Walk 170 minutes medium pace
Walk 150 minutes medium
pace
WEEK 12
1. Walk 35 minutes easy pace
2. Walk 45 minutes quick pace
3. Walk 90 minutes easy pace
4.
Achieve your 10kAnyWay walking challenge
– it’s time to do the best 10km you can!
Phone: 0117 363 3078 Email: [email protected]
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Vavista Ltd, Lysander House, Bristol BS10 7TQ © VavistaLife 2015
Vavista Life 10kAnyWay
Experienced Walker
My 10kAnyWay training log
Week
Sessions completed
Comments
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Congratulations!
You have completed your 10kAnyWay walking challenge.
Remember to share your chosen challenge with us all – your highs and lows of training, your challenge
date and how you get on – photos too please! We can help publicise your event to raise money for charity
or link you up with others undertaking the challenge. Let us know when you have completed it and we will
send you a 10kAnyWay certificate. Complete a 10k challenge in 3 different ways and win a 10kAnyWay
gold medal. #10kAnyWay.
Phone: 0117 363 3078 Email: [email protected]
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Vavista Ltd, Lysander House, Bristol BS10 7TQ © VavistaLife 2015
Vavista Life 10kAnyWay
Experienced Walker
My 10kAnyWay training log
My 10kAnyWay challenge is
..........................................................…………………………………………………………..
Week
Sessions completed
Comments
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
Congratulations!
You have completed your 10kAnyWay walking challenge.
Remember to share your chosen challenge with us all – your highs and lows of training, your challenge
date and how you get on – photos too please! We can help publicise your event to raise money for charity
or link you up with others undertaking the challenge. Let us know when you have completed it and we will
send you a 10kAnyWay certificate. Complete a 10k challenge in 3 different ways and win a 10kAnyWay
gold medal. #10kAnyWay.
Phone: 0117 363 3078 Email: [email protected]
7
Vavista Ltd, Lysander House, Bristol BS10 7TQ © VavistaLife 2015