Chapter 04
12 km
longest hill walk, up from 6
“I wanted my legs back for the hills. They're coming back.”
Ellie, 52 · hill walker
What we measured
Longest hill walk
Week 1
6 km
Now
12 km
Sessions kept
22 of 22
Length
Week 8 of 12
Where we started
Ellie loved hill walking, but her knees ached on every descent, so her walks kept getting shorter.
What we changed
Step-ups, slow lunges and calf work twice a week, plus one longer walk at the weekend that grows by a kilometre at a time.
Where it is now
Week 8: a 12 km walk with quiet knees on the way down. Four weeks to go, and the plan is a 15 km ridge.
Shared with the client’s written permission. First names only. Results depend on the person, their start point and how often they train.