Interval Walk Training (IWT) - 15KM+

What is Interval Walk Training?
1. IWT originated in Japan. It’s also known as 3X3 workout. 3 mins of high intensity walking follow by 3 mins of low intensity walking. Repeat the cycles.

2. Each cycle is 6 mins so 5 cycles will be 5x6 mins is 30 mins.

3. A research done by Japanese with 246 individuals, middle age and older for 5 months. One group did no walking, 2nd group walked 10,000 steps for 4 days per week. 3rd group walked 30 mins daily for 4 days per week. After 5 months, the IWT group systolic blood pressure drop 4 times greater than the 10k steps group. The diastolic blood pressure drops 2.5 times compare to the 10k steps group. If this result can be maintained for 5 yrs, the risks of stroke is believed to drop by 40%.

4. IWT also can lowered the depression index by 50% in middle age and older people with depression symptoms. It improves sleep by 12%.

Date: 23 August 2025
Registration Time: 7.45 a.m. (Please be on time)
Start time: 8.00 a.m.
End time: 1.00 p.m.
Start point: Katong Park MRT Station TE24 (EXIT 1 Ground level)
End point: Katong Park