Day 14 closes week two with the second 90-minute walk. Non-stop, brisk, and this time with a week's more walking in your legs than the first one had. The first 90 was about finding out whether you could; this one is about doing it well. The three-thirds plan from Day 7 still applies, but the thirds should all be closer together in pace now, because the body knows what is coming.
Hydration becomes relevant at 90 minutes in a way it is not at 60. Drink a glass of water twenty minutes before you start and, if it is warm or you sweat heavily, carry a small bottle and sip without stopping. There is no need to eat during a 90-minute walk; part of what makes the long walk so effective for fat loss is that the body runs a steady, moderate effort for long enough to draw heavily on stored fat, and that works best when you are not topping up with sugar along the way.
Keep the cadence quick from the start rather than letting it build. Check the form at each 30-minute mark: arms driving back, heel to toe, head up, shoulders down. Somewhere around the hour, the legs will feel heavier than they did at the same point last week - that is the accumulated week, not a problem, and it passes. Hold the pace through it and the final twenty minutes usually feel better than the middle twenty.
Two 90s done - the first one surprised you, this one should not.
Make it Harder: Walk the middle 30 minutes at the fastest pace you can hold and bracket it with brisk walking either side.
Make it Easier: Carry water and take a sip every fifteen minutes without stopping.
