Walk to Keep Well

Walk to #KeepWell is an initiative of Sport Ireland in collaboration with a number of National Governing Bodies as part of the Keep Well Campaign encouraging you to walk to keep well and to show you the impact regular walking can have on your fitness levels.

We are going through difficult and challenging times but it has never been more important for us to look after our physical and mental wellbeing. A daily walk can do so much for our mind and body and we want to show you the results of your daily walks!

Join Athletics Ireland, Cricket Ireland, FAI, Hockey Ireland and the IRFU, their clubs and local communities as we all Walk to #KeepWell.


    Walk to Keep Well Challenge poster

    Prof Niall Moyna of DCU, in collaboration with RTE’s Operation Transformation, has developed a framework to demonstrate the minimum fitness standard for different age groups and genders.  The test is designed to be undertaken at the highest level of endurance so it does require that you push yourself to reach the limit of your endurance.





    20 - 29

    2.4km / 1.5 miles

    2.1km / 1.3 miles

    30 - 39

    2.3km / 1.45 miles

    2km / 1.25 miles

    40 - 49

    2.2km / 1.4 miles

    1.9km / 1.2 miles

    50 - 59

    2.1km / 1.3 miles

    1.8km / 1.1 miles

    60 - 69

    1.9km / 1.2 miles

    1.7km / 1.05 miles

    70 - 79

    1.8km / 1.1 miles

    1.6km / 1 mile


    1.7km / 1.05 miles

    1.5km / 0.95 miles


    Please note Minimum fitness standards are defined as the 50th percentile for age and gender from normative data obtained from published peer-reviewed scientific literature


    The Challenge:



    Walk to Keep Well Challenge Dot

    Step 1 - Do the 12 Minute Challenge

    Walk, jog or run at your highest level of endurance for 12 minutes and measure and record the distance you cover. 

    Step 2 - 21 Days Walking 

    The Get Ireland Walking App can help you keep track of your 21 days as well as providing reminders to walk everyday. You can download the app here

    Aim to walk for at least 30 minutes each day. You don't have to do it all at once you can build up to 30 minutes or more by being active for at least 10 minutes in the early days. Just keep increasing the length of your walk and watch the minutes add up.

    By using the free app you will keep a record of your walking every day. By tracking how long or how far you walked, you'll see proof of your improvements and receive tips and encouragements along the way! 

    When walking make sure you remain within 5km of your home and follow the public health guidelines at all times. 

    Step 3 - Redo the 12 Minute Challenge 

    Follow the same procedure as before to complete your 12 Minute Challenge for the second time and note down your result. 

    Step 4 Use the Results Calculator 

    The results calculator below will quickly calculate your % improvement from Challenge attempt 1 to 2 and also show you where you are in relation to the national target.  More importantly it will show your any improvement on your own fitness level. 

    Did you cover more ground in your second test? Well done! You are starting to increase your minimum fitness standard and improve your health

    Did you cover the same distance? Don’t be disheartened, keep at it  and try again!

    Did you cover less distance? Don’t worry, sometimes it takes a little longer to see results. Reset your focus, get extra support - maybe join an online walking group or supported Couch to 3/5km running group and try again. Every step is a step in the right direction. 

    Please contact your National Governing Body directly for further information and resources available.

    Keep Well

    The “Keep Well” campaign is aimed at showing people of all ages how we can mind our own physical and mental health and wellbeing by adding healthy and helpful habits to our daily and weekly routines

    Follow the campaign on social with #KeepWell #StepItUp