WALKING SESSIONS - STRENGHENING

Below are some sample sessions designed to promote walking strength. Adjust the samples to suit your own level of ability, if unsure see a qualified trainer or your health professional.

HILL OR STEPS INTERVALS
  • Warm up: 5 minutes easy.
  • Build up: Do a couple of walks half way up the hill. Walk easy down and repeat.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: Now it's time for hill repeats. Time yourself to the top, but aim to keep it smooth and solid, not a sprint. Make the recovery and easy walk back down. Then repeat until you have gotten your workout (see if you hold pace). The fitter you get, the more efforts you do, and the faster you go.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
SOFT SAND AND WALKING
  • 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: The core can be any of the variables presented in the walk/run guide. Make it a long slow walk, the next do some intervals, or even some repeat efforts up the sand dunes.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
BUSH WALKING
  • Warm up: 5 minutes easy.
  • Build up: 5 minutes moderate.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: Stay in control and enjoy the scenery. Just walking in the bush will do wonders for your walking strength.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
INTERVALS ON THE TREADMILL
  • Warm up: 5 minutes easy.
  • Build up: 2 min easy incline, 2 minute moderate incline, 1 minute solid incline.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: 5 minutes at chosen incline (3 minutes easy on flat) Repeat interval 4 times.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
ADVERTISED LINKS
 
... ...