A common question from 75 Soft beginners is: "Does walking really count as my workout?"
The answer is a resounding YES. In fact, for many people—especially those recovering from injury, managing high cortisol, or just starting out—walking is the best option.
However, a 45-minute leisurely stroll while scrolling TikTok might not give you the physical results you're chasing. This plan turns walking into a progressive training tool.
Why Walking Works
According to the CDC and countless studies, walking lowers the risk of chronic diseases, improves cardiovascular health, and boosts mood.
- Cortisol Friendly: Unlike HIIT, walking doesn't spike stress hormones.
- Sustainable: You can do it every single day without needing days to recover.
- Fat Burning: Walking keeps you in "Zone 2", where the body efficiently burns fat for fuel.
The 3 Types of Walks
To see progress, we will alternate between three intensities:
- The Stroll (Zone 1): Conversational pace. You could sing a song. Good for active recovery.
- The Brisk Walk (Zone 2): You can talk, but you can't sing. You feel slightly warm. Aim for 3.5 - 4.0 mph.
- The Power Walk (Zone 3): Arms pumping, purposeful stride. Talking is difficult. Aim for 4.5+ mph or add hills.
Form Check
Keep your head up, looking 10-20 feet ahead (not at your phone). Engage your core lightly. Roll through your foot from heel to toe.
10-Week Progressive Schedule
Your goal is to complete 45 minutes daily. Here is how to structure the intensity.
Weeks 1-3: Building the Habit
- Monday, Wednesday, Friday: 45 mins Brisk Walk
- Tuesday, Thursday: 20 mins Power Walk + 25 mins Stroll
- Saturday: 60 mins Scenic Hike/Walk (Explorer day)
- Sunday: 45 mins Gentle Stroll (Active Recovery)
Weeks 4-7: Increasing Intensity
- Monday, Wednesday: 45 mins Brisk Walk with occasional hills/inclines
- Tuesday, Thursday: "Intervals": 5 mins Brisk, 2 mins Power Walk. Repeat for 45 mins.
- Friday: 45 mins Brisk Walk
- Saturday: Long distance challenge (try for 90 mins)
- Sunday: Active Recovery Walk
Weeks 8-10: The Ruck (Optional Challenge)
If walking feels too easy now, introduce "Rucking"—walking with a weighted backpack.
- Monday - Friday: Add a backpack with 10-15lbs of weight (books or water bottles).
- Walk at your normal "Brisk" pace. You will feel the difference in your glutes and core immediately.
Indoor vs. Outdoor (Treadmill Tips)
Bad weather? No problem.
- The "12-3-30" Method: Set treadmill incline to 12, speed to 3 mph, and walk for 30 minutes. (Modulate this to 45 mins by lowering incline to 8 or 10).
- Podcast Walks: Save your favorite podcast only for your treadmill time to make it something you look forward to.
- No Holding On: Don't hold the handrails! Pumping your arms increases calorie burn and improves balance.
Shoes & Gear
You don't need much, but good shoes are non-negotiable. Look for "walking" or "running" shoes with good arch support.
Safety Tip: If walking outdoors at night, invest in a reflective vest or a clip-on light.
