Sample 12-Week Walking Program for Beginners

Always warm up and cool down gradually.

Week 1: Walk 1 mile in 24 minutes 5 days a week.

Week 2: Walk 1 mile in 22 minutes 5 days a week.

Week 3: Walk 1 mile in 20 minutes 5 days a week.

Week 4: Walk 1.5 miles in 30 minutes 5 days a week.

Week 5: Walk 1.5 miles in 29 minutes 5 days a week.

Week 6: Walk 2 miles in less than 40 minutes 5 days a week.

Now pick up the pace. If you have not experienced any adverse effects during the first 6 weeks, you are ready for a higher level.

Week 7: Walk 2 miles in 38 minutes 4 times a week.

Week 8: Walk 2 miles in 36 minutes 4 times a week.

Week 9: Walk 2 miles in less than 35 minutes 4 times a week.

If you are doing well with the faster pace, move up to the next level. If you are not ready for the faster pace, stay at the 6-week or 9-week level. You will still achieve major health benefits.

Week 10: Walk 2 miles in 34 minutes 4 times a week.

Week 11: Walk 2 miles in 32 minutes 4 times a week.

Week 12: Walk 2 miles in less than 30 minutes 3 times a week.