{"id":873397,"date":"2026-10-07T01:28:12","date_gmt":"2026-10-07T01:28:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/873397\/"},"modified":"2026-10-07T01:28:12","modified_gmt":"2026-10-07T01:28:12","slug":"sara-davies-42-builds-strength-with-weighted-walking-from-pace-to-vest-weight-copy-her-exact-7km-plan","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/873397\/","title":{"rendered":"Sara Davies, 42, builds strength with weighted walking \u2013 from pace to vest weight, copy her exact 7km plan"},"content":{"rendered":"

Fresh from trekking across the Great Wall of China for breast cancer charity CoppaFeel!<\/a>, entrepreneur and Dragons’ Denalumnus Sara Davies<\/a> is already back into her weekly fitness routine. In fact, she’d been out for a weighted power walk on the morning of our interview.<\/p>\n

The trek, she tells Women’s Health, was both physically and mentally demanding. But leading a team of 30 women across the Great Wall \u2013 and hearing their stories along the way \u2013 made every step worthwhile.<\/p>\n

‘A lot of these women have been through breast cancer<\/a> and chemo, and they’ve been through their darkest days. Some of them questioned whether they’d even make it to this point,’ says Sara. ‘I was so proud of how they supported each other.’<\/p>\n

As for the trek itself?<\/p>\n

‘[We were] on our hands and knees because it was so steep.’<\/p>\n

Fortunately, the weighted walking sessions she’d committed to over the past few months had prepared her well.<\/p>\n

‘Even though you’re putting the weighted vest<\/a> on your shoulders [and back], I can just feel how strong my quads and the muscles around my bum are,’ she says.<\/p>\n

‘We go fast, really going for it [and getting] the heart rate up.’<\/p>\n

‘Weighted walking is a really accessible way of making a normal walk more challenging without having to run or completely change your routine,’ strength and menopause coach Alice Jordan<\/a> recently told WH.<\/p>\n

‘By adding load, you increase the demand on your muscles and cardiovascular system, so your heart rate<\/a> and energy expenditure can increase \u2013 even at the same walking speed.’<\/p>\n

Sara’s weighted walking workout<\/p>\n

Distance: 7km<\/p>\n

Frequency: 2-3 mornings a week<\/p>\n

Time: 59-62 minutes<\/p>\n

Pace: 8:26-8:51 min\/km<\/p>\n

Weight: 6kg weighted vest<\/p>\n

‘Generally, I walk two or three mornings a week at 6am,’ says Sara.<\/p>\n

Walking with friends is a big part of what keeps her consistent. Earlier in the week she heads out with a fellow entrepreneur from her village, while Fridays are reserved for a walk with another school mum, Wendy.<\/p>\n

‘Wendy said to us this morning, “It doesn’t feel like doing exercise, this, does it? It’s like hanging out with my friend” \u2013 which is exactly what it is.’<\/p>\n

‘We have a nice little route that we follow,’ says Sara.<\/p>\n

‘I like it because instead of trying different routes, we know it’s exactly 7km and takes somewhere between 59 and 62 minutes, depending on how fast we go, so you can plan your morning around it.’<\/p>\n

It was Sara’s personal trainer, Holly Davison<\/a> \u2013 the pair first met on a CoppaFeel! trek \u2013 who suggested adding a weighted vest.<\/p>\n

‘When I said I was going out running and then walking with my friend, she said the walking wasn’t really challenging me enough based on my level of fitness at the time,’ recalls Sara.<\/p>\n

‘She suggested a weighted vest and sent me a link to buy one.’<\/p>\n

‘I use a 6kg weighted vest, which doesn’t sound like a lot but, my word, you know about it. Trust me.’<\/p>\n

She isn’t in a rush to add more weight, though.<\/p>\n

‘I’m probably going to research what you do next because I know you can get ankle and wrist weights and whatnot, so I might add a little bit more weight that way. But 6kg is just a really good weight [for me].’<\/p>\n

Nutrition is another lesson she’s learned along the way.<\/p>\n

‘Where I’ve gone wrong in the past is I’ve come back in and then I’m so busy that I jump in the shower, then I’m on the school run, and the next thing I know it’s 10 o’clock and I haven’t had any breakfast,’ she says.<\/p>\n

‘Then I’m grabbing a pastry \u2013 and then you get a sugar rush and put yourself into a bad spiral.’<\/p>\n

Now, she makes sure breakfast is ready before she heads out.<\/p>\n

‘I either have overnight chia pudding \u2013 like overnight oats but with lots of chia seeds<\/a> \u2013 or a natural protein smoothie made with cannellini beans instead of protein powder. It takes under five minutes to make.’<\/p>\n

Ever the businesswoman, efficiency is key.<\/p>\n

In September, Sara Davies joined Giovanna Fletcher in completing the CoppaTrek! across the Great Wall of China. Together, they raised vital funds and awareness for breast cancer charity CoppaFeel! To donate, visit https:\/\/coppatrek-great-wall-of-china.coppafeel.org<\/a> <\/p>\n

\"woman<\/a><\/p>\n

Want to train like Liz Earle<\/a>?
Her PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It’s designed to remove one of the biggest barriers to fitness: time. You’ll train for just 35 minutes three times a week \u2013 Liz’s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz’s plan today.<\/p>\n

Get the plan<\/a>
<\/p>\n

\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n