You should find this 30 day walking challenge easy to fit in. It starts of with a 5 minute walks and even the longest walks are only 12 minutes. The speed intervals help you gradually build up your walking speed. There are 3 speeds in this program:
Normal walking pace
Moderately fast – a bit quicker than normal walking. You start to feel like you’re making an effort, but you’re not feeling out of breath.
Fast walking – this speed makes you feel a bit warmer and your breathing rate increases. Holding a conversation is more difficult.
30 day walking challenge schedule
This is straightforward walking at normal pace. The walking time increases by one minute each day.
Moderate walking pace intervals are introduced on day 8 and the time at this pace gradually increases.
The second half of the challenge includes walking at all 3 speeds. For the last few days, level 2 is dropped and the walks consist of a warm up and cool down of 1 minute, with a fast walk in between.
Your walking route
The distance covered increases each day. At average walking speeds for the 3 levels, the distance covered on day 1 would be around a quarter of a mile. It then increases over the course of the challenge to 0.7 mile on the last day. This means that if you wanted to map a round trip or an A to B route you would have to do a different one for each day. It’s easier, therefore, to just walk for half the day’s time then turn around and walk back.
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