New 6 week walking challenge for 2025
This is a simple 30 minutes a day 6 week walking challenge, based on 2 walking speeds. It’s suitable for complete beginners, all you need to do to start is be able to walk at Read More
Walking & running
6 week running challenge
The starting point for this 6 week running challenge is being able to run 1 mile. From there you’ll build up to 5 miles over the course of the 6 weeks. Not ready to run Read More
100 day walking challenge
Intensity level: beginner Benefits: walking improves heart and circulatory health, as well as helping with weight control. It can also be beneficial to mental health, muscle tone and flexibility. Safety: please read the general safety Read More
Running for weight loss challenge
Intensity level: beginner Benefits: running and walking are beneficial to heart and circulatory health, as well as helping with weight control. They can also be beneficial to mental health, muscle tone and flexibility. Safety: please Read More
Walking 3 miles a day – everything you need to know
Walking 3 miles a day will keep you fit and burn around 2000 calories a week. It will also keep your muscles toned and flexible and strengthen your bones, plus it has several other benefits Read More
Treadmill walking workout to lose weight
Although it’s good to walk outdoors, treadmill walking has several advantages for a weight loss program (see below). If you’re you’re thinking about doing a treadmill walking workout to lose weight, you should be looking Read More
Morning walk plan for a healthy start to your day
There are many benefits to walking at any time of day, but an early morning walk has even more benefits of its own (see below). It doesn’t need to be a long walk to enjoy Read More
Treadmill challenge – zero to 10% incline in 6 weeks
There are lots of benefits of outdoor walking, but one big advantage that treadmill walking has is that you can control the incline. This means that you can increase the intensity of your workout without Read More
Monthly walking challenge – a year of walking workouts
Stay motivated to walk for health and fitness all year with this monthly walking challenge plan. There’s a different walking plan for each month to keep you challenged and stop you from getting bored. You Read More
Walking goals to help you achieve more
Get some inspiration for walking for health and fitness with these 5 simple goals. Choose whichever one suits you, or work through them one by one. The free printable will help you to plan and Read More
Fun running challenges – 3 ideas to add variety to your training
If you’re bored with your running program or want some extra motivation, try these fun running challenges to add some variety. You should be able to run continuously for about 20 minutes to do the Read More
Running goals for beginners – 10 ideas to inspire you
If you’re reading this, then you’ve probably decided to take up running but don’t know where to start or what you should be aiming for. You might have outcome goals such as losing weight, toning Read More
Starting to run – 30 day running challenge for beginners
Starting to run isn’t easy. Although it’s a natural activity, once we become adults we rarely do it unless we engage in sport or fitness. Running is hard work for our hearts and legs and Read More
8 week walking plan for weight loss – how to burn 8000 calories
Walking has many benefits for health and fitness, but one of the main reasons for people wanting to take up a walking program is to lose weight. It’s an easy way to burn more calories, Read More
Walk to run challenge – an easy start to running
Get started running with this 30 day walk to run challenge. It eases you in gently, starting with just walking in the first week and leading up to 10 minutes of running on day 30. Read More
Walking stickers – free printables to help you stay motivated
Use these walking stickers in your planner, diary or “to do” list to remind you to walk and to track your walks. The first page is icons and the second page is prompts and “done” Read More
20 minute treadmill walking workout – a 6 week plan for beginners
Although outdoor walking has its benefits, one of the main advantages of using a treadmill is that it allows you to easily control the time and intensity of your workouts. It’s also easy therefore to Read More
Running schedule for improvers – do 25 miles in 6 weeks
The starting point for this running schedule for improvers is that you should be able to run 1.25 miles/2km. (If you’re not at this level, then do this program first). The aim of the schedule Read More
Walk for fitness – 600 minutes a month tracker
If you’re not keen on exercise or have a busy schedule, then a good option is to walk for fitness and health. It’s easy to add more walking into your daily life, for example by: Read More
How to increase your calories burned walking
How much exercise does it take to burn 100 calories? It depends on what you do, in general the harder you’re working and the more out of breath you feel, the more calories you will Read More