Having a hard time getting started on a walking
program? 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 after your walks.
Why 12 weeks? Studies have shown that it takes 12 weeks to develop a
habit. Walking should be a habit!
WEEK
SUN
MON
TUE
WED
THU
FRI
SAT
1
15 min
15 min
20 min
15 min
20 min
15 min
20 min
2
15 min
20 min
20 min
15 min
20 min
15 min
25 min
3
15 min
25 min
20 min
15 min
25 min
20 min
25 min
4
20 min
30 min
20 min
20 min
25 min
20 min
30 min
5
20 min
30 min
30 min
20 min
30 min
20 min
35 min
6
25 min
30 min
30 min
25 min
30 min
25 min
40 min
7
25 min
30 min
40 min
30 min
30 min
30 min
40 min
8
25 min
30 min
40 min
30 min
40 min
30 min
50 min
9
30 min
40 min
40 min
30 min
40 min
40 min
50 min
10
30 min
40 min
50 min
30 min
50 min
40 min
50 min
11
40 min
40 min
50 min
40 min
50 min
40 min
50 min
12
40 min
40 min
60 min
40 min
60 min
40 min
60 min
Consistency is key in creating a new habit, so be
sure that you get something in at least 5 days a week. The starting
day for this schedule may be changed to suit your needs. Just try to
keep your easy and harder days in the same order. If you are
particularly tired one week, don't increase your time... just stick
with the last weeks schedule.
It's ok to take a day off once a week or choose a day to crosstrain.
Choose one of the lighter days (Saturday or Wednesday) for this. A
workable schedule for me is Saturday off, and crosstraining on
Wednesday. As a beginner you may want to get the walking habit down
before you add crosstraining to your routine.
It is natural to feel a little tired or have a few muscle aches when
beginning a fitness program. Do not let this keep you from walking. On
the other hand if you are in pain it may be prudent to take a day of
rest. If the pain continues see a physician.
Note: If you have any health concerns you should get
your physician's approval prior to beginning a fitness program.
