Small Somethings Challenge

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Join AIA's Small Somethings Challenge.

    April: Move Well

    March: Eat Well

    4km

    8km

 4km walk/run program

Let AIA Ambassador, Samantha Gash, guide you on your journey to becoming a stepping superstar. Whether you’re looking to do laps around the neighbourhood or hope to tackle your first marathon, this program will set you up for stepping success! If your already a seasoned stepper try the 8km training program on the other tab.

    Week: 1

    Week: 2

    Week: 3

    Week: 4

Exercise guide

Training level Activity Description
1 Gentle Walk A leisurely pace where you can easily hold a conversation. Ideal for warm-ups, cool-downs, and recovery days.
2 Power Walk A brisk pace that elevates your heart rate and breathing but still allows for conversation. Used for warm-ups, cool-downs, and active recovery.
3 Easy Jog A comfortable pace where you can hold a conversation without gasping. This is your base running pace.
4 Steady Run A moderate pace where talking becomes difficult. This effort level is sustainable but challenging for longer runs.
5 Tempo Run A fast pace that is hard to maintain and allows for only short responses in conversation. Ideal for building speed and endurance.
6 Challenging Run A pace that significantly challenges your speed and endurance but is sustainable for short bursts. Ideal for improving cardiovascular fitness and running speed.

 8km walk/run program

Let AIA Ambassador, Samantha Gash, guide you on your journey to becoming a seasoned stepping superstar.
This program will set you up for superior stepping success!

    Week: 1

    Week: 2

    Week: 3

    Week: 4

Exercise guide

Training level Description
1 A leisurely pace where you can easily hold a conversation. Ideal for warm-ups, cool-downs, and recovery days.
2 A brisk pace that elevates your heart rate and breathing but still allows for conversation. Used for warm-ups, cool-downs, and active recovery.
3 A comfortable pace where you can hold a conversation without gasping. This is your base running pace.
4 A moderate pace where talking becomes difficult. This effort level is sustainable but challenging for longer runs.
5 A fast pace that is hard to maintain and allows for only short responses in conversation. Ideal for building speed and endurance.
6 A pace that significantly challenges your speed and endurance but is sustainable for short bursts. Ideal for improving cardiovascular fitness and running speed.