If you have been inactive for a long while or if you feel really unfit, it can be useful to follow a structured 4-week walking programme.

This is designed to get you up to the 5km (3.1 miles) distance safely over the space of 4-weeks without getting injured.

The key is to do the 3-sessions every week and to walk at an easy comfortable pace. It’s important that you space the walks out across the week and that you have an easy recovery day after each walk.

Shoes…

If your shoes feel comfortable to walk in then they’re fine. Shoes that are used for running are usually excellent for walking.

Note that the distances involved are quite short so you do not need any specialised equipment or gear.

The 4-Week Plan…

Week 1

Tuesday : 16 minutes of easy walking (~1.3kms).

Thursday : 16 minutes of easy walking (~1.3kms).

Saturday OR Sunday : 20 minutes of easy walking (~1.7kms).

Week 2

Tuesday : 20 minutes of easy walking (~1.7kms).

Thursday : 20 minutes of easy walking (~1.7kms).

Saturday OR Sunday : 30 minutes of easy walking (~2.5kms).

Week 3

Tuesday : 30minutes of easy walking (~2.5kms).

Thursday : 30 minutes of easy walking (~2.5kms).

Saturday OR Sunday : 40 minutes of easy walking (~3.3kms).

Week 4

Tuesday : 30 minutes of easy walking (~2.5kms).

Thursday : 30 minutes of easy walking (~2.5kms).

Saturday OR Sunday : 60 minutes of easy walking (~5kms).

Notes…

• The walk times are in even numbers so that they can be easily split up into two halves. It might for example be easier to walk out for 8-minutes, turn around and then walk 8-minutes back.
• If you feel like you’re getting out of breath then just stop and rest. The objective is to walk the distance at an easy pace and not to complete it in a certain time.
• You can move the days around if you wish but the key is that you must have a day off between each of the walks.
• Try to do all 3-sessions per week. If you miss the occasional one then it’s not a problem as long as it’s occasional! Don’t make the mistake of trying to compensate for missing walks by doing extra walks the following week. If you miss two walks in a week then just repeat the week.
• If a week feels hard then just repeat it before moving on to the next week of the programme.