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Walking pad · 7–8am option

Walk + mobility

Mobility first as the warm-up, then the interval walk. Speeds in km/h.

~50 minWalking padA door frame + a wall

Warm up · Mobility

before you walk
  1. 1Doorway chest stretchforearms on the frame, elbows at shoulder height, step one foot through until you feel it across your chest30s
  2. 2Wall slidesback to the wall, arms in a goalpost touching it. Slide up as far as you can keeping contact, slide down10×

Walk

45 min total
  1. 1Easy start5 min · 4.0–4.3
  2. 2Intervals × 64 min at 4.5, then 1 min at 4.830 min
  3. 3Steady finish10 min · 4.5–4.7
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