WalkWell Further

A goal on the horizon: a first 5K to a marathon, South African hikes and treks, and strong feet for the distance.

For walkers with a goal: walking plans from a first 5K to a full marathon, a South African hiking progression and multi-day treks, training for the distance, strong feet, calves and balance, power walks, and eating well for the walking life.

What is inside: 4 modules, 27 tools

1. Walk Smart
   Events and goals: a first 5K to a full marathon, South African hiking, multi-day treks, overseas hikes, pacing, rucking and charity walks.
   First 5K Walking Plan · First 10K Walking Plan · Half Marathon Walking Plan · Full Marathon Walking Plan · SA Hiking Progression Roadmap · SA Hiking Trail Calendar · Multi-day Hike Training Plan · Overseas Hikes Prep · Pacing for Walking Events · Rucking / Weighted Walking Programme · Charity Walk Preparation
2. Train for the Distance
   The training that carries you further: hill and Nordic walking, Zone 2 sessions, breathing and sleep, and the inner side of a long walk.
   Hill Walking Technique · Nordic Walking Introduction · Zone 2 Walking Protocol · Walk, Breathe, Sleep · Nasal Breathing Walks · The Long Walk Within
3. Stay Strong & Walk-Ready
   Strong and walk-ready: foot health, toe and calf strength, ankle mobility, balance, power walks and flexibility.
   Foot Health Check · Toe & Calf Strength Check · Ankle & Big Toe Mobility Check · My Foot Practice Log · Balance for Life · Power Walk Planner · Flexibility & Mobility Routines
4. Fuel & Hydrate
   Eating well for the walking life: your relationship with food, a balanced plate and food and mood.
   Relationship with Food · Positive Eating Pizza · Food & Mood Log