Alternate 1 min power walk (Level 2) with 1 min easy jog (Level 3) for 20 mins.
Our May challenge is all about meditation. We’ll help you start meditating or advance your practice with guided meditations by AIA Ambassadors.
May: Think Well
April: Move Well
Think Well – Meditate in May
Prizes:
Win one of 5x $200 Google Play Store gift cards to continue practicing with your favourite meditation app. Don’t forget to link your favourite meditation app to AIA Vitality to earn up to 2,000 Points each year.
To enter:
Tell us in 25 words or less about any changes you noticed after meditating.
Browse a selection of audio meditations
Embrace the power of stillness and explore our guided meditation sessions, featuring some of your favourite AIA Ambassadors.
Move Well - Give back and get fit!
Mother’s Day Classic – use code AIASSC10% to enjoy a 10% discount off your registration. Get access to our walk/run training plan with Samantha Gash and, we’ll give $10 for the first 1000 registrants to the Mother’s Day Classic Foundation to fund vital breast and ovarian cancer research.
Prizes:
Win one of 5 ‘Pink packs’ of running gear – Mother’s Day Classic cap, t-shirt, socks & running top.
To enter:
Tell us in 25 words or less about why you started your training journey.
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
1. Monday - base km
2. Tuesday - strength
Bodyweight exercises: squats, lunges, planks. 2 sets of 10-12 reps.
3. Wednesday - base km
Alternate 1 min power walk (Level 2) with 1 min easy jog (Level 3) for 20 mins.
4. Thursday - rest day
Focus on hydration and healthy nutrition.
5. Friday - mobility
Stretching routine focusing on legs, hips, back.
6. Saturday - base km
Alternate 1 min power walk (Level 2) with 2 mins easy jog (Level 3) for 25 mins.
7. Sunday - rest day
1. Monday - base km
Alternate 2 mins power walk (Level 2) with 2 mins easy jog (Level 3) for 25 mins.
2. Tuesday - strength
Resistance bands for leg and arm strength. 2 sets of 10-12 reps.
3. Wednesday - base km
Alternate 2 mins power walk (Level 2) with 2 mins easy jog (Level 3) for 30 mins.
4. Thursday - rest day
Nutrition focus: lean proteins, complex carbs.
5. Friday - mobility
Yoga session for flexibility, core strength.
6. Saturday - base km
Alternate 1 min power walk (Level 2) with 3 mins easy jog (Level 3) for 30 mins.
7. Sunday - rest day
1. Monday - base km
Alternate 3 mins power walk (Level 2) with 5 mins easy jog (Level 3) for 30 mins.
2. Tuesday - strength
Major muscle groups focus. 3 sets of 8-12 reps.
3. Wednesday - base km
Alternate 3 mins power walk (Level 2) with 7 mins easy jog (Level 3) for 35 mins.
4. Thursday - speed play
Please refer to the guide.
5. Friday - yoga
Flexibility, balance. 30-minute session.
6. Saturday - long run
Alternate 5 mins power walk (Level 2) with 10 mins easy jog (Level 3) for 45 mins.
7. Sunday - rest day
1. Monday - base km
Alternate 2 mins gentle walk (Level 1) with 8 mins easy jog (Level 3) for 30 mins.
2. Tuesday - speed play
Please refer to the guide.
3. Wednesday - active recovery
30 mins gentle walk (Level 1).
4. Thursday - foam rolling
Focus on calves, quads, hamstrings, glutes. 20-minute session.
5. Friday - shake out run
25 mins gentle walk (Level 1).
6. Saturday - rest day
7. Sunday - test run
Attempt 4km with walking and running.
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!
This program will set you up for superior stepping success!
Week: 1
Week: 2
Week: 3
Week: 4
1. Monday - base km
Alternate 2 min brisk walk (Level 2) with 3 min easy jog (Level 3) for 30 mins.
2. Tuesday - strength
Focus on core and lower body with exercises like squats, lunges, and planks. Aim for 3 sets of 12 reps each.
3. Wednesday - base km
Alternate 3 min brisk walk (Level 2) with 4 min easy jog (Level 3) for 35 mins.
4. Thursday - rest day
Focus on hydration, nutrition, and ensure adequate sleep.
5. Friday - mobility
20-minute stretching routine focusing on legs, hips, and back. Include dynamic stretches.
6. Saturday - long run
35 mins alternating between walking and jogging, aim to cover more distance.
7. Sunday - test run
1. Monday - base km
Alternate 4 min brisk walk (Level 2) with 5 min easy jog (Level 3) for 30 mins, maintaining a gentle progression.
2. Tuesday - strength
Resistance bands for leg and arm strength. 2 sets of 10-12 reps
3. Wednesday - speed play
Please refer to the guide.
4. Thursday - active recovery
A very gentle 20-minute jog (Level 3) or walk (Level 2) to shake out any stiffness and nerves. Keep this session very light and focused on staying loose.
5. Friday - yoga
Engage in a 30-minute session of yoga or dynamic stretching, focusing on areas that are particularly strained by running. This practice is crucial for maintaining flexibility and preventing injuries.
6. Saturday - long run
Extend to 45 mins with alternating brisk walking (level 2) and jogging intervals (level 3), gradually building endurance.
7. Sunday - rest day
1. Monday - base km
Continue with 4 min brisk walk (Level 2) and 6 min easy jog (Level 3) for 30 mins, encouraging endurance.
2. Tuesday - strength
Bodyweight circuit including push-ups, planks, and lunges for 3 sets of 15 reps, targeting endurance and muscle strength.
3. Wednesday - speed play
Please refer to the guide.
4. Thursday - rest day
Emphasise recovery with hydration, nutrition, and sleep, preparing for the week's remaining sessions.
5. Friday - foam rolling
Deep stretching and foam rolling session aimed at recovery and flexibility, focusing on muscles used in running.
6. Saturday - long run
Extend to 60 mins with alternating brisk walking (level 2) and jogging intervals (level 3), gradually building endurance.
7. Sunday - rest day
1. Monday - base km
Keep to a 30-min session with 4 min brisk (Level 2) and 6 min jog (Level 3), aiming for smooth transitions between intensities.
2. Tuesday - strength
Focus on light strength training with an emphasis on mobility rather than intensity. Opt for exercises that promote flexibility and blood flow, avoiding heavy lifting or high-impact plyometrics. Think of dynamic stretches, light bodyweight exercises, or yoga.
3. Wednesday - speed play
Please refer to the guide.
4. Thursday - rest day
Prioritise rest, hydration, and carb-loading to prepare for the race. Focus on mental strategies and visualise the race plan.
5. Friday - mobility
A very gentle 20-minute jog (Level 2) or walk (Level 1) to shake out any stiffness and nerves. Keep this session very light and focused on staying loose.
6. Saturday - shake out
A very gentle 20-minute jog (Level 3) or brisk walk (Level 2) to shake out any stiffness and nerves. Keep this session very light and focused on staying loose.
7. Sunday - play day
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. |
Australia, Go All In On A Small Something For Your Health
We’re taught to see our health in black and white. If we can’t give 100 percent, we might as well give up. But, the key to good health and wellbeing isn’t an all or nothing attitude. It’s the small ‘somethings’ in between making all the difference.
To celebrate AIA Vitality turning 10, we have 10 months of challenges and prizes up for grabs. All you need to do is take part and tell us about a small something of your own. Register now, and we'll send you an email each month with the challenge and entry details.
AIA Small Somethings Challenge
We're going all in on something. Join our Small Somethings Challenge, supported by AIA Ambassadors and Health Experts, to find more ways to live healthier, longer, better lives.