The last pure walk of the first block: 90 minutes, non-stop. An hour and a half on your feet, at a pace you could chat at, without sitting down or stopping. Next Sunday this session changes character, so this is the walking program's final and longest word.
Ninety minutes is roughly the length of time a first-time runner spends covering a half marathon at walking pace, and it is deliberately the last step before the Sunday sessions begin to include jogging. Everything the walks have been building - durable feet, patient hips, the habit of being out for a long time - gets its biggest single test here. If it feels long, good: long is the skill.
Walk with intent rather than strolling, and keep the arms moving. Eat something light an hour or two before and carry water. Change nothing about your shoes or socks from the last two walks unless something rubbed. Around the hour mark, do a quick check from the feet up - any stiffness in the hips or lower back is worth a few minutes of gentle stretching when you get home.
Ninety minutes walking, and the walks are done - from next week the Sundays start to run.
Make it Harder: Ninety unbroken minutes is the whole assignment - the only thing to add is consistency of pace, not speed.
Make it Easier: Slow to a stroll whenever the effort climbs and keep moving for the full hour and a half.
