Weeks 9 & 10
Aim: To challenge your cardiovascular fitness and improve your muscle strength through increased volume and incorporating intervals and resistance exercises. This is best carried out in a circuitstyle set-up, so it’s a good idea to find at least one route that takes about 20 minutes to walk and includes a flight of stairs or a hill.
Sessions: Do five one-hour walks each week. Every 20 minutes during these walks, do 10 body-weight squats, 10 push-ups and 10 step knee drives on each leg, and walk up at least one incline. As well as these walks, do five incidental walks (a minimum 30 minutes each) and an additional ‘adventure’ walk of your choice (for example, go for a hike, compete an organised walking event, or buy or borrow a pedometer or download a step tracker on your phone and aim to complete 15,000 steps).