Get Walking – Beginners training plan to walk more

This winter, we will be taking part in the Skipton Santa Fun Run. A good fun 5k event where 2,000 people dress up as Santa and run around the town. We have done every year since it started and last year we did it with Mark, one of the top chaps who come to the Ilkley Get Moving class. This year, we are going to get as many of our Get Moving gang involved as possible. But quite a few of our gang are not steady on their feet and just walking that distance will be tough, let alone running it!

So we I have adapted the word famous Couch to 5k training programme to help people take the first step and increase the distance they can walk. Take a look at the Get Walking Training Plan below, give it a try and let me know how you get on!

The Get Walking training plan

  • Complete x3 walks per week.  Preferably with days off in between.
  • Before each walk, go through the Get Moving warm up (https://youtu.be/8agINjT0eOA) to make sure everything is feeling ok.
  • There are 9 “stages”.  These can line up over 9 “weeks”, but they do not have to.  Repeat any stage as many times as needed before moving onto the next one when you are ready.
  • And double back onto a previous stage at any time if needed.

The Warm Up.

  1. Marching on the spot
  2. Rolling the shoulders backwards
  3. Body twists side to side
  4. Bend side to side
  5. Sit/stand

The Training Plan.

Stage 1 Session 1

Walk 1 min, Stretch/marching on the spot 90 sec.

Do a total of 8 times.

  Session 2 Repeat session 1
  Session 3 Repeat session 1
Stage 2 Session 1

Walk on the spot 2 min, Stretch/March on the spot 90 sec.

Do a total of 5 times.

  Session 2 Repeat session 1
  Session 3 Repeat session 1
Stage 3 Session 1

Walk 90 sec, Stretch/March on the spot 90 sec.

Walk 3 min, Stretch/March on the spot 3 min.

Walk 90 sec, Stretch/March on the spot 90 sec.

Walk 3 min, Stretch/March on the spot 3 min.

  Session 2 Repeat session 1
  Session 3 Repeat session 1
Stage 4 Session 1

Walk 3 min, Stretch/March on the spot 90 sec

Walk 5 min, Stretch/March on the spot 2 1⁄2 min

Walk 5 mins

  Session 2 Repeat session 1
  Session 3 Repeat session 1
Stage 5 Session 1

Walk 5 min, Stretch/March on the spot 3 min

Walk 5 min, Stretch/March on the spot 3 min

Walk 5 min

  Session 2

Walk 8 min, Stretch/March on the spot 5 min

Walk 8 min.

  Session 3

5 min brisk Stretch/March on the spot to warm up.

Walk 20 min.

Stage 6 Session 1

Walk 5 min, Stretch/March on the spot 3 min

Walk 8 min, Stretch/March on the spot 3 min

Walk 5 min

  Session 2

Walk 10 min, Stretch/March on the spot 3 min

Walk 10 min.

  Session 3 Walk 25 min.
Stage 7 Session 1 Walk 25 min
  Session 2 Repeat session 1
  Session 3 Repeat session 1
Stage 8 Session 1 Walk 28 min
  Session 2 Repeat session 1
  Session 3 Repeat session 1
Stage 9 Session 1

Walk 30 min

 
  Session 2 Repeat session 1
  Session 3 Repeat session 1

Conclusion

So there you have it. A simple plan to follow to help people gradually increase the distance and duration they can walk.

Don’t forget, if you have mobility issues, our Get Moving exercise classes might be just for you. And if you join us, be aware, we will probably try to rope you in to the Skipton Santa fun run!

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