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WALKING PROGRAMMES
BEGINNERS | INTERMEDIATE | ADVANCED
One of the reasons that many of our members love Fitbug is because it gives them the flexibility to do what they can, when they can - and a little bit more when they have the time.
However, some people find that they need a little more structure to keep them on the straight and narrow. That’s where these handy programmes come in to play.
Choose the programme that suits your level and make time to follow it in addition to your current everyday activity.
Remember that this is walking for fitness, so you need to wear good shoes and be prepared to really get your heart racing.
- Walk at a rate that has you breaking into a light sweat.
- Pick up the pace and get your arms pumping to increase the calories you burn.
- Get your legs moving faster; it’s more efficient than lengthening your stride.
- Turn it into an uphill struggle and get climbing. Walking up a slight incline can burn 20% more calories than walking on the flat.
As you’ll see, we’ve set out specific days for the activity. Feel free to shift them round so that they suit your lifestyle, but make sure you stick to the recommended amount of time, distance and rest days.
If you are the sort of person who likes concrete evidence of how they are getting on, print out your programme, stick it on your fridge and cross off each power walk as you complete it.
BEGINNERS' 10 WEEK PROGRAMME
| WEEK | MONDAY | WEDNESDAY | FRIDAY | SUNDAY |
| ONE | 10mins | 10mins | 10mins | 10mins |
| TWO | 10mins | 12mins | 12mins | 12mins |
| THREE | 15mins | 10mins | 15mins | 15mins |
| FOUR | 15mins | 15mins | 10mins | 15mins |
| FIVE | 15mins | 15mins | 18mins | 12mins |
| SIX | 12mins | 18mins | 18mins | 15mins |
| SEVEN | 12mins | 20mins | 15mins | 20mins |
| EIGHT | 12mins | 20mins | 15mins | 25mins |
| NINE | 15mins | 25mins | 20mins | 25mins |
| TEN | 15mins | 30mins | 20mins | 30mins |
INTERMEDIATE 10 WEEK PROGRAMME
Download Intermediate Programme
The intermediate programme is based on getting distance into your legs. You can view distance on your Bug. However, if you prefer, calculate how; many of your steps there are in 1 kilometre and work in steps instead.
| WEEK | MONDAY | WEDNESDAY | FRIDAY | SATURDAY | SUNDAY |
| ONE | 1.6km | 1.6km | 2.4km | 2.4km | 2.4km |
| TWO | 2.4km | 1.6km | 1.6km | 1.6km | 1.6km |
| THREE | 2.4km | 2.4km | 1.6km | 1.6km | 1.6km |
| FOUR | 3.2km | 1.6km | 2.4km | 2.4km | 3.2km |
| FIVE | 2.4km | 2.4km | 3.2km | 3.2km | 3.2km |
| SIX | 2.4km | 3.2km | 2.4km | 2.4km | 3.2km |
| SEVEN | 2.4km | 3.2km | 2.4km | 2.4km | 3.2km |
| EIGHT | 2.4km | 3.2km | 2.4km | 1.6km | 3.2km |
| NINE | 2.4km | 3.2km | 2.4km | 4km | 2.4km |
| TEN | 3.2km | 3.2km | 2.4km | 4km | 3.2km |
ADVANCED 10 WEEK PROGRAMME
Now that you have got plenty of distance in your legs, it is time to think about increasing the intensity and going a little faster.
Complete the distance in the allotted time, but remember that these times are maximums. If you can do it quicker that's great.
| WEEK | MONDAY | WEDNESDAY | FRIDAY | SATURDAY | SUNDAY |
| ONE | 3.2km in 30min | 3.2km in 30min | 2.4km in 20min | 2.4km in 20min | 2.4km in 20min |
| TWO | 4km in 38min | 3.2km in 28min | 3.2km in 30min | 3.2km in 30min | 3.2km in 30min |
| THREE | 4km in 38min | 3.2km in 28min | 2.4km in 20min | 3.2km in 30min | 3.2km in 30min |
| FOUR | 3.2km in 30min | 4km in 36min | 3.2km in 28min | 3.2km (hip and thigh walk) | |
| FIVE | 4km in 37min | 3.2km in 28min | 3.2km (hip and thigh walk) | 4.8km in 50min | |
| SIX | 2.4km in 20 min | 4km in 36min | 3.2km in 28min | 3.2km (hip and thigh walk) | |
| SEVEN | 3.2km in 30min | 4.8km in 50min | 3.2km in 28min | 3.2km in 30min | |
| EIGHT | 3.2km in 28min | 4km (hip and thigh walk) | 3.2km in 28min | 2.4km in 20min | 4.8km in 48min |
| NINE | 3.2km in 27min | 4km (hip and thigh walk) | 4.8km in 48min | 2.4km in 20min | 2.4km in 36min |
| TEN | 4km in 40min | 4km (hip and thigh walk) | 4.8km in 46min | 5.6km in 54min |
