Self Managed Fitness

Intermediate Walking

Intermediate Walking Training Program. Goal Time: 60-69 mins for 6km.

Week Monday Tuesday Wednesday Thurs Friday Saturday Sunday
1 Easy 30 mins walk Easy 30 mins walk Easy 35 mins walk Rest Easy 35 mins walk Easy 35 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
2 Easy 40 mins walk Easy 40 mins walk Easy 40 mins walk Rest Easy 45 mins walk Easy 45 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
3 Easy 50 mins walk Easy 50 mins walk Easy 50 mins walk Rest Easy 55 mins walk Easy 55 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
4 Brisk 60 mins walk Easy 60 mins walk Brisk 60 mins walk Rest Brisk 60 mins walk Easy 60 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
5 Time trial: course 1.Fast 60 mins walk Easy 60 mins walk Brisk 60 mins walk Rest Brisk 60 mins walk Easy 60 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
6 Time trial: course 1.Fast 60 mins walk Easy 60 mins walk Brisk 60 mins walk Rest Brisk 60 mins walk Easy 60 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
7 Time trial: course 2.Fast 70 mins walk Easy 70 mins walk Brisk 70 mins walk Rest Brisk 70 mins walk Easy 70 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
8 Time trial: course 2.Fast 70 mins walk Easy 70 mins walk Brisk 70 mins walk Rest Brisk 70 mins walk Easy 70 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
9 Time trial: course 2.Fast 70 mins walk Easy 70 mins walk Brisk 70 mins walk Rest Brisk 70 mins walk Easy 70 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
10 Time trial: course 3.Fast 80 mins walk Easy 80 mins walk Brisk 80 mins walk Rest Brisk 80 mins walk Easy 80 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
11 Time trial: course 3.Fast 80 mins walk Easy 80 mins walk Brisk 80 mins walk Rest Brisk 80 mins walk Easy 80 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
12 Time trial: course 2.Fast 70 mins walk Easy 70 mins walk Brisk 70 mins walk Rest Brisk 70 mins walk Easy 70 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.
13 Time trial: course 1.Fast 60 mins walk Easy 60 mins walk Brisk 60 mins walk Rest Brisk 60 mins walk Easy 60 mins walk Optional: Rest or cross training: swim, cycle, tennis, dance sport, etc.