Beginners: Walk the entire workout at four different speeds.
Advanced: Replace the walk with a jog and have two different running speeds.
Stay tall and look straight ahead. Abdominals are contracted, chest is lifted, and shoulders are down away from your ears. Go through a full foot stride hitting the ground between your heel and midfoot and let your arms swing forward and back naturally (not across your body). Stay light on your feet – don’t hit the ground hard.
Runners, don’t push your neck out or clench your fists, but do bend elbows to 90°.
Sprinters, bring your knees up higher and extend back more (you will be more on the front of your foot the faster you go).
Good walkers/runners are light and quiet.
Have a great workout!