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GO Walk for Weight Loss Intermediate

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Coach Tammy Slauenwhite

All plans by this Coach


4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

(Updated Sept 15, 2021)

GO Walk for Weight Loss Intermediate uses MIIT (moderate intensity interval training) to increase fitness and enhance weight loss efficiently and effectively. This plan is suitable for intermediate fitness levels mainly due to the intensity of the intervals and that the three core strength videos included are NOT suitable for beginners.

This plan also includes a downloadable food guide, weight loss tips, a link to my video on 10 Steps to Sustainable Weight Loss, and 20 protein snack recipes.

This plan is FUN. It's simple enough to follow but challenging enough to make a change. Each week the workouts get more demanding with additional intervals, using progressive overload to build fitness while promoting increased calorie expenditure.

There are three different intense interval workouts per week, two steady state workouts, and one active recovery workout. Also included are three core strength training workouts guided by my videos on YouTube (links included in workout description). There is one rest day each week with the option to do a low key active recovery workout if desired.

PLEASE NOTE: weight loss is highly subjective to the individual and results will vary. Weight loss is very dependant on how much the individual eats on a daily basis. No matter what type of diet you choose to use, a caloric deficit is required to lose weight. Users trying to lose weight should track both food and fitness calories to make sure they are meeting their target. Understand that calorie trackers are subject to huge discrepancies so be sure to reflect on your choices at the end of the day.

This plan does come with email support so if you have questions about this plan, please reach out to me by email:

Coach Tammy Lee

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x6
03:41:00 01:00:00
Strength x3
01:25:00 00:35:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:41:00 01:00:00
01:25:00 00:35:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Tammy Slauenwhite | Endurance & Weight Loss Coach


Offering structured endurance & weight loss training plans for runners, cyclists, triathletes, duathletes, & walkers too. All plans include strength training, downloadable guides, & email support. Plans are designed with 21 years coaching experience, education, & current training principals & guidelines. If you are unsatisfied with your plan, PLEASE contact me so I can have the opportunity to make it right. Offering a free 30-minute consult for 1:1 coaching. Contact me for info.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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