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12 Week Beginner Walking Schedule


Here is an easy to follow beginner schedule that starts with 15 minute walks and will have you walking 60 minutes in 12 weeks. Warm up and cool down time are included in the scheduled minutes. Be sure to stretch shortly after you begin your walk and after you complete your walk.

SUN MON TUE WED THU FRI SAT
Week 1 15 min 15 min OFF 15 min 20 min 20 min 20 min
Week 2 15 min 20 min 20 min OFF 20 min 20 min 25 min
Week 3 25 min OFF 25 min 25 min 25 min 25 min 30 min
Week 4 OFF 30 min 30 min 30 min 30 min 25 min 30 min
Week 5 OFF 30 min 30 min 25 min 30 min 35 min 35 min
Week 6 35 min 30 min 30 min 35 min 35 min 35 min 40 min
Week 7 OFF 40 min 40 min 35 min 40 min 35 min 40 min
Week 8 45 min 40 min 40 min 45 min 40 min 45 min 45 min
Week 9 OFF 45 min 45 min 40 min 45 min 45 min 50 min
Week 10 50 min 45 min 50 min 50 min 45 min 50 min OFF
Week 11 50 min 55 min 55 min 50 min 55 min 50 min OFF
Week 12 60 min 60 min 60 min 60 min 55 min 60 min OFF

You may want to take off one day a week as indicated in the above schedule, or choose one day a week to try another physical activity event or sport. As a beginner you may want to get the walking habit down before you add crosstraining to your routine.

Consistency is extremely important when developing healthy habits for regular physical activity, so be sure that you commit yourself at least 4-5 days a week. The starting day for this schedule may be changed to suit your needs. For a psychological advantage, and to avoid burn out, you may want to change your easy and harder days on different weeks. If you are particularly tired or sore one week, don't increase your time, but rather maintain your schedule or decrease your time slightly if necessary.

It is normal to feel a little tired or have minor muscle aches and pains when beginning a walking program. Do not let this deter you you from your walking routine. If you do have significant muscle pain or soreness, take a few days off and resume your walking schedule. If pain still persists after a few days lay off, a physicians guidance may be required.

Beginning a Fitness Walking Program

Walking Calculator & Top 5 Tips to motivate yourself to walk.


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