| 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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