Roger’s briefing notes for this month
Hello Squad!
Did you manage to take on a Personal Challenge in September? If not, don’t worry but if you did, do let us know what you got up to in the Facebook Group.
My challenge was to establish where my fitness is at, ahead of the winter train block. I’ve been keeping things pretty freestyle during the summer, as I build back after some planned surgery last autumn and although I’ve been feeling pretty good on all my Sport Walks, even the hot ones, there’s only one way to really find out where your current fitness lies and that’s to do a fitness test.
In my case, that’s a half marathon at full challenge pace but if someone woes were to do one, it would be whatever distance represents their optimum capability (not their maximum capability) at that time. So, as in my case, if you were to feel that you could comfortably take on a half marathon, with an assumption that you’d complete it without any problem, that would be your distance.
On the day, I felt pretty good to be honest and I was a little surprised by that because I’ve been keeping my training around the 15k mark all summer. So to be able to walk a half marathon at my 10k pace was both a pleasant discovery and an encouraging result.
These fitness tests don’t really have a specific purpose in your training or workout schedule because really and truly they’re just about you discovering where your fitness is at but they can be very positive if you discover, as I did, that your fitness is in a better place than you thought.
Of course fitness test walks aren’t the only discovery tool we have in our armoury and this month, it’s time once again, to conduct a Speed Test, which is an important repeatable milestone test in your schedule because it can show real tangible improvement.
If you’re a bit new to all this, our Speed Tests tell you both how fast you can actually walk – your ultimate top speed – but they also shape the pace range you’ll be looking to hold in your training for the next three months. As I always say, progression is a really important, not just in building fitness but, also, in maintaining it. So regularly updating what your actual capability is, so that you can adjust your training pace is vital.
There’s no point feeling happy that your walks feel easier if you’re not moving at the speed you’re capable of. As you gain fitness, your capability increases. If you don’t increase your speed to match it, so you continue to make the same effort as you did before, you’ll gradually lose fitness.
Now, of course, you can’t keep on getting faster and faster, at some point you will hit your maximum but you can maintain your fitness when you reach this point by ensuring you’re always pushing on and working hard. It’s staying at a pace that increasingly feels comfortable that you want to be wary of because that increasing ease means you’re effectively backing off.
So regularly testing your ultimate speed and then also checking what you’re capable of at longer distances is really valuable. It’s a reminder of where you’re really at and an opportunity then to adjust your training pace so that you continue to improve.
All this is key part of being a Sport Walker, of taking a sporting approach to walking because it’s about understanding clearly what’s going on so that you can be in control of it. If you leave everything to chance and only walk by feel, how will you ever know if you’re progressing or actually doing enough to give you the results you’re seeking?
No, the best way and an approach that I really recommend adopting from day one is to only work with facts. Know how fast you can actually walk – your ultimate top speed – then learn what you can hold for longer and from that hard data, you can work out what speed will keep you progressing, keep you building that fitness.
So once every quarter minimum, we conduct a Speed Test to update our knowledge of our actual capability. It’s like pressing reset and getting a fresh set of instructions that we can use from this point until the next test. And because it’s based in hard facts, we know that we’re doing enough.
This month’s test though will have a slightly different purpose than purely making sure you’re walking fast enough. As we enter autumn and then winter, we begin a period where we’re looking to work on our endurance – building our base – so that when the spring comes, we’ll be able to handle more intense training or efforts.
This means that while our Speed Test results might suggest a certain pace, we need to factor in seeking to walk longer overall to build endurance and so we’d look to adopt a slightly slower pace than our Speed Test might suggest we’re capable of.
Now you might think that this approach negates the need for a Speed Test. I mean, if you’re not going to walk at the pace the test suggests, what’s the point? Well, there’s some logic in that but, of course, how will you know if the pace you’ve been walking to before is the right pace to build endurance now? Unless you test again, work out what your pace should be from that and then adjust it down a little when you take longer endurance building walks, you won’t know for sure you’re on target.
So we don’t simply test in order to increase our speed. We test to gain knowledge and to use that knowledge to shape what we do from there. It’s that simple. Know your capability, work out a new pace from that, which will keep you progressing in the way you need to at that time and you can rest easy in the knowledge that you are doing enough.
And at the end of the day, that’s what really matters. Certainty. Certainty around your ability, certainty around what you need to do to improve, certainty that by doing it you will get there! So embrace this opportunity to discover your true capability if it’s your first Speed Test or relish the opportunity to see how you’ve improved and then set yourself a new target if you’re revisiting it. It will only bring positives!
Roger
Walking Activity Focus
For both Get Fit Walking and Get Sport Walking, the focus this month is on conducting your Speed Tests fixing your pace range targets that will take you through the winter until your next Speed Test in January.
This test is especially valuable because it will give you the framework to guide you through some of the most testing months of the year, from a motivational perspective and it should provide you with the drive to keep positive.
There is an added incentive though. Our Midwinter Challenge is coming on the shortest day in December and it incorporates (among other distances) the Sport Walk Midwinter Marathon. Establishing new pace targets now will ensure that you’re in good shape to be able to take on one of our Midwinter Challenges, without needing to go into too much structured work in preparation.
While the Top Speed Test should be conducted on a single day, the 3-5k Speed Tests should be conducted on consecutive training days if you follow the ‘alternate day schedule’ or the ‘four day schedule’ or, if you normally use the ‘every day schedule’ it should be conducted every other day. It’s important to leave a day in between Speed Test walks, so that you get data about your performance when you’re fully rested.
So, you’ll want to devote the first two weeks of October to your Speed Tests and then you’ll work out what your optimum pace is currently. From there, if you’re just walking for fitness and are only able to cover relatively short distances, with little prospect of being able to extend your range much, essentially, you’re just looking for effective walking workouts, then you can just adopt your new target pace and always walk to that pace when you go out.
If, however, you want to progress to longer distances, to increase your capability overall or if you’re a challenge focused Sport Walker, you want to move into an endurance building phase in the year and so you should first establish what your new pace potential is and then moderate it initially, to fit this endurance building priority. In practice this would mean holding your new target pace during short walking sessions but whenever you’re able to go longer (and this should be your priority) moderate your pace a little to facilitate this.
The end result would be that you’d be walking a little slower but you’d be walking for longer so you should feel about the same as if you walked a shorter distance faster. That’s the simplest definition but it’s best to calculate your new pace from your test data which tells you how fast you should now walk for your normal workout or training distance but also, work out a slightly slower pace to hold when you can walk for longer.
Gradually though, as you progress still further, you should be aiming to hold your newly established pace target for all walks, even longer ones and this will come to pass as your endurance improves and your fitness continues to build.
Sport Walk Speed Tests
OK, so here’s what to do and how to do it!
First of all, our Speed Tests come in two parts – the Top Speed Test and then the 3-5k Test (depending on your current capability). While the two components aren’t dependent on each other, it’s good to do both parts during the same Speed Test period, so that your data is accurate and current.
Top Speed Test
First up then, your Top Speed Test. Now, we should say straight from the outset, this is really just a vanity test! While it may not have any real practical application, it is still incredibly valuable from a motivational point of view.
If you can say “I can walk this fast”, it shapes your outlook. You know that’s a speed you’ve actually achieved and then from that, you can have more ambitious thoughts about what sort of pace you might be able to sustain over longer distances.
Conduct your Top Speed Test during one walking session on the same day. Find yourself a piece of flat, level ground about 50-100 metres in length, where the ground is nice and open and free from any obstacles or hazards under foot.
A football pitch or sports field is ideal, an empty car park likewise although the potential for traffic to come on site and disrupt your effort would make this less practical than a sports pitch. Once you’ve got your test ground, mark out your course. You want to mark out a straight line course, so that you’re not losing speed through turns.
If you’re able to use a smart or sports watch or an app on your phone to track your effort and give you a speed and pace reading there and then, you can be a bit more relaxed about setting out your course. You won’t need to measure out an exact distance because your watch or app will work everything out from satellite data.
If, however, you need to use a stopwatch or other watch to record the time it takes you to cover the ground, then you’ll need to mark out an exact distance, ideally 50 metres. This is because you’ll need to divide the elapsed time by the distance, to calculate your pace and for this calculation to work, you need to have the exact correct distance measured out.
Once you’ve sorted your course and your time-keeping method, you’re ready to go. Wear your normal shoes and clothing, so that this is a real world test not a test using different gear. You should walk completely normally in the way you’d walk on any other day, the only difference being that this time you’re walking as fast as you’re physically able to walk using that walking style.
Don’t adopt a Race Walking technique just to do this test, even though it will likely record you a higher speed. That doesn’t help you at all, unless you do all your walking with a Race Walking technique, so resist the temptation to simply adopt the fastest approach to get a faster time.
Prepare your watch or your app, so that you’re ready to start recording or timing the effort and move to the start position. If you’re using a sports watch or phone app, set up the activity as a walk and wait until the satellite has locked on and the read out shows it’s ready to start.
Go Go Go!
Start walking as fast as you can and as soon as you cross your imaginary start line, start your watch. Hold that searing fast pace all the way to your finish line, some 50 metres on and as you cross that imaginary line, stop your watch or app, to record that session.
It’s really important that you completely stop that session on your watch, or app, not just pause it, so that when you start your next test, you’re starting a completely new session, not just continuing the previous one. You want three individual session readings at the end, even though they’ll likely be just seconds or a minute long.
Once you’ve saved the first effort, take at least five minute rest, so that you’re fresh again and then start a new session to record your next effort. This is the process you’ll follow to record three individual efforts to give you your current Top Speed.
After a five minute rest, perform the next effort in exactly the same way as the first and then stop your watch or app completely to log that session. Take another five minute break or slightly longer if you need it and then get ready for the last effort.
Complete one last effort and then stop your watch to log that set of data. You’ll now have three individual efforts logged and you can look at them to establish which one gave you the fastest time. Whichever effort delivered your fastest walk is your new Top Speed.
Make a note of this new ultimate top speed in your fitness log or somewhere it’s easy to refer back to it, to remind you what you’re truly capable of.
After this Top Speed Test, continue with your walking workouts or Sport Walking training for the rest of the week, as normal. You’ll conduct your 3-5k Tests the following week.
Three to Five Kilometre Test
One week on from your Top Speed Test, it’s time now to conduct your 3-5k Tests and this will establish what your general pace capability is so that you can follow it in your workouts or training sessions.
You’ll conduct three separate tests over 3 – 5 kilometres and on three separate days, depending on your experience and current level of fitness. For anyone just starting out, use the 3k distance, for anyone who’s been walking for a while, use the 5k distance. Which distance you use doesn’t really matter because your fitness level should determine how difficult it is and the distance variation should allow for these differences.
Conduct these Speed Tests on the second week of the month and leave a day between each test.
Test One
For your first test, walk 3-5 kilometres at your current pace. It should be reasonably comfortable and you should be able to complete it relatively easily but it shouldn’t feel easy. Record the walk, either using a sports watch or a phone app, to give you the distance, pace and speed data. If you don’t have access to a sports watch or smart phone app, then plot out a course of exactly 3 or 5 kilometres (so that you can capture accurate data) and then use a stopwatch or even just a normal watch to time your walk. Then divide the time by the distance to give you your pace.
Write down the data from this walk – namely the distance, your time and then your pace. You can make a note of your speed as well if you wish but it’s not essential.
After you’ve completed this walk, leave a day without any major effort before doing the next test. If you follow either the ‘alternate day’ or ‘four day’ schedules, then just do the next test on your next scheduled training day.
Test Two
For your second test walk, repeat exactly what you did on test one, over the exact same route but this time increase your pace, so that you’re walking faster and working harder than on your first test. You shouldn’t struggle to complete the distance but it should feel like hard work. Again, record your data and then leave another day before taking on the last test.
Test Three
For this last test, walk as fast as you think you’re able for the distance. You’re not looking to go as fast as on your Top Speed Test because you’re travelling much further, so you’re not going flat out but it should be a little bit of a voyage into the unknown.
If you need to stop because you’ve over-cooked it at any stage then just stop for a moment and pause your watch (don’t stop the session completely). Once your heart rate has subsided but before you feel completely rested, start your watch and get going again. Continue to walk as fast as you feel able for the distance until the end, so you’ve really completed a hard workout.
Record the data from this test and then get all three sets of data together so you can analyse everything and start working out what your new pace potential is.
Data Analysis
To establish your new pace potential, compare the results of your second and third tests. Your first test was essentially a measure of where you are now and it was also an opportunity to get you into the right frame of mind for completing these tests.
When you look at the second and third test results, you should see a clear improvement on your current pace but to establish your new target going forward, you need to first work out the average of the two and then, apply a little feel to the process and settle on a pace that feels like a good test, while also feeling achievable.
Establishing a new target pace for training is always one part hard data and once part feel. If you feel that you either can or would want to go faster than the data suggests, you should BUT, always be prepared to back off a little if it starts to feel like the extra effort is having a physical impact, so that you don’t get injured.
Assuming you’ve not completed the exact same distance for the second and third test, even if you measured the distance and completed the same route each time, combine both times and then combine both distances. Then, divide the combined time for both the second and third tests by the combined distance for both.
This should give you an accurate average pace based on the exact time and distance and this is then what the data suggests you are capable of. But, of course, what we feel we’re capable of may differ and so, if that pace figure is a little slower than you feel you are able to achieve or, perhaps it’s a little faster, you can then adjust your pace target accordingly, so that you feel confident you can achieve it for all your future workouts.
What matters here is that you’ve tested your actual capability and used that data to inform your decision about how fast to walk in the future. The most important thing is that you see positive change in your pace, so it doesn’t really matter if you adopt a slightly slower pace than your data suggests, as long as that pace is faster than you’ve held before.
Get Fit Walking™
If you’re simply following our walk schedules to build fitness and aren’t interested in any challenge elements, you may be thinking that this level of analysis and testing isn’t necessary for you but this is simply about understanding what your actual potential is and working to that and there’s real value in this approach for anyone, regardless of the objectives.
It’s about ensuring that you continue to progress to your ability, which is completely tied into the objective of gaining fitness. It’s like weight training. The way to build muscle from weight training is to keep increasing the weight in a controlled, incremental way.
It’s the same with fitness walking or Sport Walking. The key to improvement is progress and the only way to know if you’re making progress or not, is to test where you’re at. So, it’s well worth engaging with this process because you’ll learn so much from it.
You’ll most likely surprise yourself with your Top Speed Test but it’s the 3-5km Tests that are the most beneficial because it’s updating what you should be doing on a day to day basis and it’s doing so based on facts. Facts about your current capability, facts about what you’re ultimately capable of and then settling on a new pace that will ensure you make ongoing improvements.
Get Sport Walking™
For challenge focused Sport Walkers, these Speed Tests keep you on track with your training towards a challenge goal, or at least ensure that you’re not over training, which is very easily done when preparing for something big.
When you set out to take on a challenge, even one that’s more than six months away, you’ll have a target time goal in mind. To achieve that goal you’ll need to walk a pace that makes it possible, so you’re already needing to ensure you train at a pre-defined pace.
Speed Tests simply tell you where your current pace ability is and what your potential could be and if that potential still isn’t enough to get you the time goal you’re seeking, then you know something’s going to have to give! It means you can rethink your objectives and train in a way that will give you an achievable target.
This is far better than blindly pursuing a pace and time goal that your actual performance level suggests is currently beyond you because that’s how you get injured and that can really mess up your plans. It’s far better to fix your time goals around realistic data of your true capability because then you’re dealing with irrefutable truth.
This is how fast you can walk over a sustained distance and therefore, this is the time goal which is currently realistic for you. And the ‘currently’ part is really important because nothing stays the same forever. If your current ability isn’t what you’d like it to be, you can work to make it better and then next time, you will be able to achieve it.
Your pace through winter
These Speed Tests will occupy you for the first two weeks of October but then after that it’s back to the regular business of your walking workouts or Sport Walking training but the Speed Test data will stay with you right through until January, when we’ll do the next test.
So, you should view your final pace potential from this test as being the baseline pace you’ll work to throughout the rest of autumn and winter. This doesn’t mean religiously sticking to it until the new year though. It’s your baseline pace potential, not a dictat.
Make sure you work to that pace as a minimum, so that you keep progressing but if you find yourself wanting to move faster, while still building that endurance the winter is all about, then just go with your instincts. As long as you’re staying in that Zone 2 effort level and seeking to walk for longer to build endurance, you have the flexibility to adapt and adjust your pace to go with how you feel.
While long walks rule during autumn and winter, you shouldn’t feel compelled only to go longer and longer. It’s not about trying to break your distance records! It’s simply about focusing more on distance than speed. So, some days, you’ll go long and some days you may only be able to fit in a quick 5k. It doesn’t matter, it’s purely about the overall objective of autumn and winter being to build endurance. How that plays out on a day to day basis is not so important.
When spring comes and if you’re looking to get into shape for a summer challenge, doing specific sessions to a strict schedule does matter because structure in the months prior to a major test is important but for autumn and the winter it’s not. Just do what you can but with a focus on distance not speed and you won’t go far wrong.
The upside of this is that you can concentrate more on the value of the walks you take, especially at the weekend. Look to build longer walks in inspiring places, with impressive landscapes, big views and as many hilltop viewpoints as you can fit in. As long as you’re moving to your potential in terms of your pace and you’re adding distance, you can plan walks around visual value and connection with nature and the wider landscape and this will really help as the days get shorter and colder.
Lastly, while it can feel like wonderful summer walks in light clothing and bright sunshine are a long way off. Where you feel fast and free out on the trail. This time through autumn and winter will pay dividends in the long term. Trust the process and trust what it will give you.
It may not feel like you’re making progress as you struggle through a walk in rain or wind but the work you do during autumn and winter has real value. Building your base is central to everything and sets you up for those wonderful summer excursions. So even though you may not always enjoy the workouts you do or the training walks you take on through winter, trust what they’re giving you.
They’re building your strength and resilience so that you can walk more strongly with ease when spring returns and it’s also giving you a focus to distract from the challenges of short dark winter days. So don’t shy away from the arrival of autumn. Embrace it because it’s a hugely valuable and, more importantly, impactful time.
Walk Schedules
Your walk schedule templates are in your Sport Walk Squad welcome pack but incase you want to check in with them online, you can find them at the links below. The Four Day Walk Schedule is our recommended schedule that gives a good balance of effort and recovery, the ‘Daily Walk Schedule’ gives you a schedule for walking every day with a day off on Sunday, while the ‘Alternate Day Schedule’ gives you a two week schedule where you train every other day. Just choose which best fits your needs or alternate between all three if you want to build variety, it’s your choice.
Walking Ability Guide
Our Walking Ability Guide gives advice on what sort of distance you want to be walking, together with outline pace targets, for different levels of ability/experience.
This is so that, as you improve, you have new targets to aim for and clarity on the sort of distances you should be walking to continue progressing.
Sport Walking is a steady state activity. Speed is held for the duration of the walk, so making sure you’re walking to your speed potential, even in summer, when you have a more relaxed focus is important. It is also the case that you need to be covering the right distance for your ability, in order that you continue to improve, which is why we give fixed ability guidance on distance as well.
Once you’ve achieved the pace and distance targets for a particular ability group, move up to the next one. If you can’t meet the minimum targets for your new ability group when you move up, don’t worry. You’ve out grown the previous group, so just focus on building your speed and ability until you do fit within the new targets.
Important
These levels and performance targets are for your everyday Sport Walking or Fitness Walking. They’re not an indicator of what you should be aiming for if you’re training for a challenge. Also, when you go into training for a Sport Walking challenge, your distance targets will, quite likely, need to be longer than in these ability levels because you’ll need to build greater endurance to carry you through the whole challenge.
So view these ability levels and the pace and distance targets within them as benchmarks for your day to day Sport Walking ability only. You could still be at an Intermediate level for instance, take on a challenge and need to be covering distances found in the Expert ability level. That doesn’t matter because it’s for a single, clearly defined purpose.
STARTER
You’re at the beginning of your journey, learning a lot as you go and working on adapting your walking technique in line with the ‘Sport Walk Method™’.
PACE TARGET
12 minutes per kilometre / 19 minutes per mile
The first pace target for all new Sport Walkers to aim for is to get under twelve minutes per kilometre or nineteen minutes per mile. If you’re starting out, just keep walking at the best raised pace you can manage until on your normal day to day walks you can walk at under 12 minutes per kilometre.
You can get guidance on calculating pace using our Speed Test here
DISTANCE TARGET
5 kilometres / 3 miles
This is a classic first target for anyone starting out but it is achievable quite easily when you walk. The key thing and the key to your starter targets is being able to walk 5km/3 miles, at a pace of 12 minutes per kilometre / 19 minutes per mile.
Until you achieve this, walk as far as you can up to five kilometres but focus more on achieving your pace target. It’s more beneficial to be walking less distance at a higher pace initially than the other way around.
Once you can routinely walk at under 12 minutes per kilometre or under 19 minutes per mile for 5 kilometres or 3 miles, move up to the Intermediate level.
INTERMEDIATE
You’ve been walking a while and have built up a reasonable level of basic fitness. Now, the aim is to progress and improve your speed and distance capability.
PACE TARGET
Sub 10 minutes per kilometre / 16 minutes per mile
Getting your pace under 10 minutes per kilometre or 16 minutes per mile is a key target for all Sport Walkers and is a milestone pace. As an intermediate Sport Walker, your aim should be to always be walking at this pace or faster.
DISTANCE TARGETS
Weekday Walking Workouts: 5 – 8 kilometres / 3-5 miles
Weekend Sport Walks: 10-12 kilometres / 6-7 miles
As you progress, your distance capability increases but as an intermediate Sport Walker, it’s still important to measure your effort. So your weekday Sport Walks should be between five and eight kilometres or three to five miles but your weekend walks can move up to ten to twelve kilometres or six to seven miles.
What’s important at this stage is always to be pushing yourself because that’s how you progress, so as soon as you’re able to meet both the pace and distance targets, move onto the next level.
Once you can routinely walk at under 10 minutes per kilometre or under 16 minutes per mile for 12 kilometres or 7 miles, move up to the Experienced level.
EXPERIENCED
Reaching this point, you will have built up a good level of basic fitness, will have the capability to regularly walk over ten kilometres or six miles at a strong pace and will be ready to progress and test yourself further.
PACE TARGET
8:45 – 8:30 minutes per kilometre / 14:05 – 13:41 minutes per mile
Moving to a sub – nine minute per kilometre pace is a key characteristic of an experienced Sport Walker. This is a gateway pace range that will enable you to build further to reach optimum Sport Walking speeds and to cover transformative distances.
DISTANCE TARGETS
Weekday Walking Workouts: 8 – 10 kilometres / 5 – 6 miles
Weekend Sport Walks: 15 – 16 kilometres / 9 – 10 miles
Experienced Sport Walkers should routinely be walking over ten kilometres in training, with weekday walks varying between eight and ten kilometres or five to six miles.
It is the weekend walks though which really define this ability level, with walks on challenging terrain of between fifteen and sixteen kilometres or nine to ten miles being the norm.
Once you can routinely walk at under 8:30 minutes per kilometre or under 13:41 minutes per mile for 16 kilometres or 10 miles, move up to the Expert level.
EXPERT
Expert Sport Walkers are limited only by their imagination and desire for challenge success. Their pace has reached its optimum potential and they are able to sustain themselves over long distances on challenging terrain
PACE TARGET
7:45 – 8:00 minutes per kilometre / 12:28 – 12:52 minutes per mile
Getting your pace under eight minutes per kilometre consistently is a major milestone and a key target for any expert Sport Walker. This doesn’t mean that every walk will be conducted at this pace but the capability is always there. If you’re always aiming to keep your pace under eight minutes per kilometre or 12:50 per mile, then you’ll always be achieving your best performance.
DISTANCE TARGETS
Weekday Walking Workouts: 10 kilometres / 6 miles
Weekend Sport Walks: 16 – 20 kilometres / 10 – 12 miles
Expert Sport Walkers will be wanting to cover a minimum of ten kilometres or six miles on their weekday sessions and up to twenty kilometres or twelve miles minimum at the weekend.
Going further than this will be fully within your capability but you would normally be looking to complete between sixteen and twenty kilometres or ten to twelve miles for everyday Sport Walks, seeking to go further mainly when training for a big challenge.
There’s no other level to move up to, so once you’re routinely walking at under 8 minutes per kilometre or 12:52 minutes per mile for 20 kilometres or 12 miles, you need to keep pushing yourself to make small improvements all the time, to see how fast and how far you can actually go. By this point, your limitations are purely how much time you have available and the current state of your fitness. Your physical ability to walk fast for long distances has been achieved, it’s now just about what sort of shape you’re in.
Always remember that your fitness and your speed will fluctuate, once you achieve Expert status as a Sport Walker but your ability will always remain. Your speed should now be automatic and your performance will be governed solely by what sort of condition you’re in. If your fitness tails off, you can simply rebuild it with focused training and it shouldn’t take anywhere near as long to regain any lost fitness, as it did to get it in the first place.
Get the Walk Schedules