WALKING GUIDE - INTERVALS
Below are some sample sessions designed to increase your walking pace and shock the body to higher levels of fitness. Adjust the samples to suit your own level of ability, if unsure see a qualified trainer or your health professional.
FARTLEK

Note: In fartlek style sessions, the recovery is slower than your normal level to ensure sufficient recover. If walking, some walkers may want to actually stop to help their recovery a little.

  • Warm up: 5 minutes easy
  • Build up: 1 min moderate, 1 easy, 1 moderately solid, 1 easy, 1 solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core: 20 minutes worth of efforts. * Pick a different distance and work a little harder toward it. * Do multiples of this as you feel fit. * Vary the distance, the recover, and intensity with each effort.
  • Cool down: 10 minutes.
  • Stretch: Mostly legs.
STANDARD INTERVAL
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: 5 minutes at set pace (2 minutes easy) Repeat interval 4 times.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
INCLINING INTERVALS
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: 2 minute at rythm. 2 minutes easy. 4 minutes at rythm. 2 minutes easy. 6 minutes at rythm. 2 minutes easy. 8 minutes at rythm. 2 minutes easy. 10 minutes finishing strong.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
DECLINING INTERVALS
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: 10 minute at rythm. 2 minutes easy. 8 minutes at rythm. 2 minutes easy. 6 minutes moderately solid. 2 minutes easy. 4 minutes solid. 2 minutes easy. 2 minutes finishing strong.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
PYRAMID SET
  • Warm up: 800m easy walk.
  • Build up: 200m power walking / 200m easy walk (repeat 4 times).
  • Light stretch: Do some leg stretches.
  • Core training: 400m powerwalking (400m easy walk), 800m powerwalking (400m easy), 1.2km powerwalking (400m easy), 800m powerwalking (400m easy), 400m powerwalking.
  • Cool down: 1km easy walking.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
STANDARD INTERVAL / DECLINING REST
  • Warm up: 800m easy walk.
  • Build up: 200m power walking / 200m easy walk (repeat 4 times).
  • Light stretch: Do some leg stretches.
  • Core training: 400m powerwalking effort (400 easy walk) 400m powerwalking holding same pace (300m easy walk) 400m powerwalking holding same pace (200m easy walk) 400m powerwalking holding same pace (100m easy walk) 400m powerwalking holding same pace.
  • Cool down: 1km easy walking.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
DECLINING INTERVAL / DECLINING REST / WITH A KICK
  • Warm up: 800m easy walk.
  • Build up: 200m power walking / 200m easy walk (repeat 4 times).
  • Light stretch: Do some leg stretches.
  • Core training: 1km powerwalking at smooth rythm (400 easy walk) 500m powerwalking slightly quicker (200m easy walk) 250m powerwalking at solid pace (100m easy walk) 1km quicker than first effort.
  • Cool down: 1km easy walking.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
RYTHM WITH MULTIPLE INCLINING KICKS
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: Effort at set distance eg: 30 minutes. Aim to hold a smooth and solid rythm. Every 3rd minute throw in a kick. Kick 1 (10 secs). Kick 2 (15 secs). Kick 3 (20 secs) etc. Increase the length of each effort each time. It will get very tough near the end.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
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