Power Walking


Our Power Walking group follows the same plan as the C25K plan with slight adjustments



Week one
  • Begin with a brisk 5-minute walk, then alternate 60 seconds of power walking and 90 seconds of walking, for a total of 20 minutes. Finish with a 5-minute walk to warm down
Week two
  • Begin with a brisk 5-minute walk, then alternate 90 seconds of power walking with 2 minutes of walking, for a total of 20 minutes. Finish with a 5-minute walk to warm down
Week three
  • Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of power walking, 90 seconds of walking, 3 minutes of power walking, 3 minutes of walking. Finish with a 5-minute walk to warm down
Week four
  • Begin with a brisk 5-minute walk, then 3 minutes of power walking, 90 seconds of walking, 5 minutes of power walking, 2½ minutes of walking, 3 minutes of power walking, 90 seconds of walking, 5 minutes of power walking. Finish with a 5-minute walk to warm down
Week five
  • There are three different workouts for this week. They are as follows:
    • Workout 1: a brisk 5-minute walk, then 5 minutes of power walking, 3 minutes of walking, 5 minutes of power walking, 3 minutes of walking, 5 minutes of power walking. Finish with a 5-minute walk to warm down
    • Workout 2: a brisk 5-minute walk, then 8 minutes of power walking, 5 minutes of walking, 8 minutes of power walking. Finish with a 5-minute walk to warm down
    • Workout 3: a brisk 5-minute walk, then 20 minutes of power walking. Finish with a 5-minute walk to warm down
Week six
  • There are three different workouts for this week. They are as follows:
    • Workout 1: a brisk 5-minute walk, then 5 minutes of power walking, 3 minutes of walking, 8 minutes of power walking, 3 minutes of walking, 5 minutes of power walking. Finish with a 5-minute walk to warm down
    • Workout 2: a brisk 5-minute walk, then 10 minutes of power walking, 3 minutes of walking, 10 minutes of power walking. Finish with a 5-minute walk to warm down
    • Workout 3: a brisk 5-minute walk, then 25 minutes of power walking. Finish with a 5-minute walk to warm down
Week seven
  • Begin with a brisk 5-minute walk, then 25 minutes power walking. Finish with a 5-minute walk to warm down
Week eight
  • Begin with a brisk 5-minute walk, then 28 minutes of power walking. Finish with a 5-minute walk to warm down
Week nine
  • Begin with a brisk 5-minute walk, then 30 minutes of power walking. Finish with a 5-minute walk to warm down
Tips on progression
  • The programme is designed for beginners to gradually build up their ability to be able to progress to the C25K or for returning from injury.
  • The pace of the nine-week power walking plan is a new addition to our programme but follows the tried and tested C25K plan, so you can trust the programme.
  • You can repeat any one of the weeks until you feel physically ready to move on to the next session.
  • Structure is important for motivation, so try to allocate specific days in the week for your runs and stick to them.
  • Rest days are critical. A rest day in between each run will reduce your chance of injury and will also make you a stronger, better power walker..
  • Resting allows your joints to recover from what is a high-impact exercise and your muscles to repair and strengthen.