ZONE2 CREw: a walking program
Want to get fit but you don’t know where to start? Looking for fitness that requires ZERO equipment? Looking for fitness that doesn’t cost a dime? Let’s walk.
Welcome to The Walking Program where we’re going from NO motion to SLOW Motion to CONSISTENT MOTION.
We’ll take 4 walks per week of varying lengths, beginning at just 15 minutes. Completing the walk is this simple:
Set a timer for 7.5 minutes.
Walk out your door and start your timer as you begin your walk.
When the timer goes off, turn around and walk home.
Do not overcomplicate it. Just get moving. If you don’t even want to read why we’re doing this or learn about the benefits of the program, CLICK HERE to skip down to recipe.
Our long-term goal is to build to 160 minutes per week of Zone2 fitness. The research shows that 160 minutes/week of Zone 2 fitness brings massive improvements to your overall health.
ZONE 2 is low-intensity fitness that keeps your heart rate at a moderate level. It’s zone 2 out of 5, where zone 5 is your all-out, max-effort sprint that you could only hold for maybe :30. Zone 1 would be light movement that doesn’t feel like exercise at all. Think normal household tasks like washing dishes, doing laundry, watering the grass.
Zone2 should be your EASY FITNESS.. your maintenance work. It’s the FOUNDATION of fitness, and it’s where everyone should START their fitness journeys. But even seasoned athletes and very fit people continue to benefit from zone2 exercise. It will leave you feeling CLEAR HEADED and ENERGIZED after you’ve hydrated and refueled. Zone2 is the key fat-burning zone where your body is using energy from fat stores to propel your motion. You’ll sleep better and be more inclined to choose fruits and vegetables over potato chips and ice cream.
If you are just beginning your fitness journey, our recommended exercise method to achieve zone2 is walking. The benefits of walking are far reaching, including increasing bone density, mobility, and endurance.
You are not, however, limited to walking. Any method of fitness works for zone2: rowing, biking, ruck (weighted) walking, jogging, swimming.. we have options. The fitter you get, the more activity you’ll be able to do in your zone2 workouts.
For simplicity, we’re focused here on Zone2 Walking.
Zone 2 means we’re moving and moving well for 20-90 minutes. Your heart rate should be elevated but your heart should not be racing. You’re breathing harder than you are when you are doing regular everyday tasks like laundry or yard work, but still well in control of your breath. We should never be moving so hard that we need to STOP. If you feel like you’re doing too much, SLOW DOWN. You should be able to carry on a conversation in short, but complete sentences.
In fact, talking is highly encouraged. You can multiply the benefits of your zone2 fitness by completing it with a friend and being social. If you don’t have someone physically with you, you can make phone calls! But don’t ruin your workout by texting or scrolling. This is freedom for your brain as well as your body. 😉
We are more concerned with the TIME you spend walking than distance you cover because we want you to go on feel - you should feel like you’re moving with a purpose, trying to get somewhere, but NOT moving so hard you’ll need a break before you arrive.
So if you choose to jog or run instead of walk, the same applies. It should be an EASY jog or run. It’s a CONVERSATIONAL PACE.
You can complete your walks (or jogs or bike rides or swims or rows) anytime of day and on a full or empty stomach. You can choose the days that fit your schedule best or the days with the best weather.
Do try and give yourself one day off after each long walk. Other than that, it doesn’t matter if you go every other day or 4 days in a row then 3 days off.
My favorite schedule for this program is something like this:
Monday - Tuesday - Thursday - Saturday
Monday - Tuesday - Thursday - Friday
Monday - Tuesday - Friday - Saturday
I really like committing to Monday Tuesday because then I have some flexibility later in the week. If I have half the assigned days done on day 2 of the week, I feel AHEAD of the program (and in control) rather than BEHIND and like I won’t be able to complete it.
FAQ
What if I’m already getting two zone2 workouts per week at Crew?
AWESOME! Keep it up. And if you want to add this Zone2 program to your fitness, just add two days per week from this program. Keep the LONGEST walk and the SECOND SHORTEST walk each week.
What if I get behind one week? Should I double up in a day?
You can, but don’t do this often. We want to space out the work and be consistent rather than all in or all out. Don’t move on to the next week until you’ve completed each week’s long walk.
What if I miss a whole week?
Pick back up right where you left off. It’s okay. You haven’t lost what you’ve built, but if you quit altogether, you will.
What if I do need rest during a session?
Take the rest. Then slow down next time.
How fast should I be moving?
Again, that doesn’t necessarily matter. What matters is how you feel. General walking pace is a 20:00 mile. You might be faster than that. You might be slower than that. You should know you’re working, but not so hard that you need to stop.
How far should I be going?
Also doesn’t matter. Commit to moving for the time posted on the program. General walking pace is a 20:00 mile. You might be faster than that. You might be slower than that. We’re not worried about distance. We just want forward progress. 😉
Should I measure my distance?
If it’s easy to do so then sure! So if you wear an Apple Watch or a Garmin, set it on “outdoor walk” and keep up with it! It’s awesome to see how far you’re going, and it’s nice to be able to see progress. The wearables can also show you when you’re in zone2 and if you’re working too hard (or maybe that you could be working harder!).
But please don’t overcomplicate this. It’s walking. It’s that simple. Set a timer for HALF the recommended minutes for the day. Walk out your front door and press start on your timer. Start walking. Turn around when the timer goes off. Walk home. It’s that simple.
Will I lose weight?
Maybe! but that’s not the goal of this program. The goal of this program is to get moving and to stay moving. By the end of the program, you’ll be burning about 800 calories per week from walking, so if that creates a calorie deficit, then yeah! You’ll lose some weight. But not quickly and not dramatically. Again, that’s not the goal of this program. If it does happen, that’s a happy bonus!
The goal of this program is to get moving. You will feel GOOD when you’re moving. You’ll eat better. You’ll THINK better. You’ll cope with stress better. You’ll sleep better. YOU WILL FEEL BETTER.
MOVING is better than not moving, so let’s do this!
THE PROGRAM
Week 1
Walk 1: 15 min
Walk 2: 20 min
Walk 3: 15 min
Walk 4: 25 min
Week 2
Walk 1: 20 min
Walk 2: 15 min
Walk 3: 20 min
Walk 4: 25 min
Week 3
Walk 1: 20 min
Walk 2: 25 min
Walk 3: 15 min
Walk 4: 30 min
Week 4
Walk 1: 20 min
Walk 2: 25 min
Walk 3: 20 min
Walk 4: 35 min
Week 5
Walk 1: 20 min
Walk 2: 30 min
Walk 3: 25 min
Walk 4: 35 min
Week 6
Walk 1: 20 min
Walk 2: 35 min
Walk 3: 30 min
Walk 4: 40 min
Week 7
Walk 1: 20 min
Walk 2: 40 min
Walk 3: 25 min
Walk 4: 45 min
Week 8
Walk 1: 30 min
Walk 2: 45 min
Walk 3: 20 min
Walk 4: 50 min
Week 9
Walk 1: 20 min
Walk 2: 40 min
Walk 3: 30 min
Walk 4: 60 min
Week 10
Walk 1: 25 min
Walk 2: 35 min
Walk 3: 20 min
Walk 4: 70 min
Week 11
Walk 1: 40 min
Walk 2: 20 min
Walk 3: 40 min
Walk 4: 80 min
Week 12
Walk 1: 40 min
Walk 2: 30 min
Walk 3: 30 min
Walk 4: 50 min
For the past 2 weeks, you have completed 160 minutes of zone2 fitness. This is not the end! This is only the beginning of your fitness journey! Continue to complete your 160 minutes of Zone2 Fitness any way you see fit: 4x40 minute sessions, or the mix of the shorter sessions and longer ones. You have shown yourself that you are CAPABLE of moving for well over an hour! This is HUGE!!
If you’re ready to take it to the next level, let’s get you lifting some weights. Let’s get you on a rowing machine and a stationary bike! If you can walk for EIGHTY MINUTES, you can DEFINITELY complete a Crew class!