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    May: Think Well

    April: Move Well

    March: Eat Well

Move Well - Give back and get fit!

Mother’s Day Classic – 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 National Breast Cancer Foundation and Ovarian Breast Cancer Foundation.
Prizes:
Win one of 5x a ‘Pink packs’ of running gear – Mother’s Day Classic cap, t-shirt, socks & running top.
To enter:
Tell us in 25 words or less how these meals made your week healthier. Share a pic of your favourite meal that you made.

Browse a selection of audio mediations

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 – 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 National Breast Cancer Foundation and Ovarian Breast Cancer Foundation.
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 marathon training program on the other tab.

    Week: 1

    Week: 2

    Week: 3

    Week: 4

1. Monday - base mile

Alternate 1 min power walk (Level 2) with 1 min easy jog (Level 3) for 20 mins.

2. Tuesday - strength

Bodyweight exercises: squats, lunges, planks. 2 sets of 10-12 reps.

3. Wednesday - base mile

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 mile

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 mile

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!

    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.

Prepare one Marika Day meal from the AIA Vitality Eat Well Guide each week

Prizes:
Win one of 5x $200 Woolworths
eGift cards
To enter:
Tell us in 25 words or less how these meals made your week healthier. Share a pic of your favourite meal that you made.

Download the AIA Vitality

Eat Well guide

We have a range of recipes suited to all diets, including suitable recipes for families.