Prepare for the night

Training tips

Walk your way to Fitness in 12 weeks

Week SUN MON TUE WED THU FRI SAT
1 Off 15 min 20 min 15 min 20 min 15 min 20 min
2 Off 20 min 20 min 15 min 20 min 15 min 25 min
3 Off 25 min 20 min 15 min 25 min 20 min 25 min
4 Off 30 min 20 min 20 min* 25 min 20 min 30 min
5 Off 30 min 30 min 20 min* 30 min 20 min 35 min
6 Off 30 min 30 min 25 min* 30 min 25 min 40 min
7 Off 30 min 40 min 30 min* 30 min 30 min 40 min
8 Off 30 min 40 min 30 min* 40 min 30 min 50 min
9 Off 40 min 40 min 30 min* 40 min 40 min 50 min
10 Off 40 min 50 min 30 min* 50 min 40 min 50 min
11 Off 40 min 50 min 40 min* 50 min 40 min 50 min
12 Off 40 min 60 min 40 min* 60 min 40 min 60 min
  • Being consistent plays a big part in forming any new habit, so be sure that you get something in at least 5 days a week.
  • Try to keep your easy and harder days in the same order. If you are particularly tired one week, don't increase your time... stick to the previous week's plan and then try to move on next week.
  • It's okay to take a day off once a week or choose a day to do a different exercise such as rowing, the cross trainer or the bike. Choose a lighter day Wednesday* for this though.
  • A good start maybe to get yourself into the walking habit first and then incorporate at week 4 one of the exercises mentioned above.
  • Keep an eye on your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride with a heel to toe action.
  • Keep yourself hydrated with either water, or on particularly long walks with a suitable isotonic drink, before, during, and after walking.
  • To get started, start your walk at a slow warm up pace for 5 mins, then walk for the desired length of time at your normal walking pace. End your walk with a slower cool down pace or if using a treadmill use the 'Cool down' button and stretch well after your walk. Stretching will improve your flexibility and assist in injury prevention.

Notice: If you're new to walking for fitness, start off with slow, short sessions as set out in the plan above and build your way up gradually. If you have any health concerns or medical conditions, please check with your doctor for advice before you begin any new exercise routine.

For further advice on any aspect of your training then please speak to a member of the Health & Wellbeing Team within any of Livewire’s 6 Fitness Suites.

Terms and Conditions

  • It is a condition of entry that you wear your Starlight T-shirt on the night.
  • If you are unable to walk please let us know as soon as possible and return your sponsorship form even if it has no entries.
  • It is not possible to transfer your place to another walker.
  • The Starlight Walk is NOT a race. It is important for safety reasons that you remain in your designated group in the Park when the walk starts so that the marshals can orchestrate the safe exit of all walkers from the park at the start.
  • No dogs, prams, bicycles or male companions are allowed to accompany you on the walk.
  • You are not permitted to use any of the sponsorship money you raise to pay for your expenses. All sponsorship money given to you must pass directly to St. Rocco's Hospice.
  • Alcohol must not be consumed during the walk.
  • A photographer will be present at the event and your photos may be published on the St. Rocco's website, social media channels and wider media outlets. You must inform St. Rocco's Hospice if you would not like your photos to be used.

Stay in touch

We might also occasionally send this information in the post. You can update your contact preferences at any time by emailing consent@stroccos.org.uk or phoning 01925 575780. We promise to respect your privacy and that the data we gather and hold is managed in accordance with the Data Protection Act 2018. For more information please see our Privacy Notice.

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