After a few weeks of regular walking you should be feeling a little fitter and you should be starting to get used to the routine of wearing the pedometer and aiming for your target daily step count.
So far we have been walking a regular 12,000 steps per day. Now, with two months to go until the City2Surf, it is time to vary the program by adding in some different terrain and some longer walks.
I recommend that you do longer walks on at least 4 days each week and on one of these days, you add in some hills if you aren’t already walking hills. On your rest days, as usual, don’t let your daily step count drop below 12,000. (Remember that you still want to burn those kilojoules.)
I always do a long training session on either the Saturday or Sunday. By long, I suggest you do a minimum of 16,000 to 18,000 steps. Aim higher if you can. Damien, who appears on the video on this page, has been averaging over 16,000 steps every day since we started this program and has lost a few more kilograms since the video was shot.
And, rather than simply accumulating your 12,000 steps over the course of the day, schedule some longer walks of 7,000 to 10,000 steps into your day on at least four days of the week.
If you feel like jogging occasionally, you can introduce some jogging on your four training days. Depending on your level of fitness, it is a good idea to use a use a heart rate monitor so that you don’t over do it. Remember that you want to train using no more than 75 to 80% of your capacity. (See ‘Calculating your Ideal Training Level‘)
If you are feeling pretty good and you want to push yourself more, have a look at week 8 of the Lifting your Game training program.
April 2013 Update