To answer your weighted vest questions! • 12 lb but start with 8 lb • We do a brisk walk but not speed walking by any means (some say to keep heart rate at zone 2) • 45 minutes can be broken up • again we are not fast- we get about 3 miles in. The rest of the steps to 10k is inadvertent This is just what I do but I swear 45 min a day is the key