Walking Foundations
Four weeks of interval walking: three minutes easy, three minutes brisk, five times. Thirty minutes, nothing but shoes.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- Shoes and somewhere to walk. A track, a park loop or a treadmill all work.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Intervals
- Walking 5 × 3 min easy + 3 min brisk
Thirty minutes. Easy is a stroll; brisk is the pace you would use if you were late.
Day 2 Steady
- Walking 1 × 30 min steady
One pace the whole way, comfortable throughout. This is the recovery day.
Day 3 Intervals
- Walking 5 × 3 min easy + 3 min brisk
Same as the first day. If the brisk minutes felt easy, walk them a touch faster.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
Shoes and somewhere to walk. A track, a park loop or a treadmill all work. Train 3 or 5 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Walking Foundations” lands in your calendar. No new sessions arrive after it. Get all 4 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.