Guidelines:

SIT (Sprint Interval Training). Use these workouts when you don't have time to do a full walking workout. Great to do after a strength workout when you are already warmed up. 

RI = Rest Interval

 

Walk Workout #16 Long Steady Distance (LSD) (EASY-MOD)

Walk for at least 45 min (or more) staying aerobic (EASY to EASY-MOD). 

Towards the end, if you have the energy, you may want to pick up the pace and finish somewhat faster.
Walk the first three-fourths of your long walk  at an EASY pace, then do the final one-fourth at a somewhat faster pace: EASY-MOD to MOD. 

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Walk Workout #17 Hills (MOD-HARD)

Find a flat area away from traffic that allows you to safely do these repeat efforts. 

Warm-up:          

5 minutes easy walking 
3 x 30s walking MOD pace.  RI = 1 min EASY walk
3 x 30s Walking MOD-HARD pace.  RI = 1 min EASY walk

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Workout:               

1 x 3 minutes (MOD-HARD)
1 x 2 minutes EASY

Repeat for a total of 4-6 intervals. 

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Cool down:       
3-10 min  walk EASY
 

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Walk Workout #18 Tempo  (MOD)
A tempo walk is a continuous effort that locks in a steady rhythm. It is not as easy  as your Long Steady Distance walk, and not as hard as hill repeats and intervals. It is MOD. 

 

Warm-up:          
5 minutes easy walking 
3 x 30s walking MOD pace.  RI = 1 min EASY walk
3 x 30s Walking MOD-HARD pace.  RI = 1 min EASY walk

 

Workout:           

1 x 6 min of tempo walking MOD
1 x 1 min EASY

 

1 x 8 min of tempo running EASY-MOD
1 x 1 min EASY

1 x 10 min of tempo running EASY-MOD
1 x 1 min EASY

 

Cool down:        
3-10 min EASY walking. 

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Walk workout #19 SIT (Sprint Interval Training): HARD

Warm-up:          
5 minutes easy walking 
3 x 30s walking MOD pace.  RI = 1 min EASY walk
3 x 30s Walking MOD-HARD pace.  RI = 1 min EASY walk 

 

Workout:           

1 x 20 sec. MOD-HARD to HARD. RI = 40 sec. EASY

Repeat x 3

3 min EASY walking 

Repeat x 3
 

Cool down:        
3-5 min EASY

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