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Walking Program

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Lace up your walking shoes and get ready to build endurance with our beginners walking program. As you proceed in the program and add more time and intensity week after week, your fitness and overall conditioning will improve. Listen to your body as you go. If it's not challenging enough, add in a few extra minutes. Always evaluate and adjust your exercise program. If you only have a set amount of time to do physical activity, instead of adding time, you may want to increase the intensity and pick up the pace of the walk or begin to jog instead.

	Warm up Time	Fast Walk Time	Cool Down Time	Total Time
Week 1	Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	15 min.
Week 2	Walk slowly 5 min.	Walk briskly 8 min.	Walk slowly 5 min.	18 min.
Week 3	Walk slowly 5 min.	Walk briskly 11 min.	Walk slowly 5 min.	21 min.
Week 4	Walk slowly 5 min.	Walk briskly 14 min.	Walk slowly 5 min.	24 min.
Week 5	Walk slowly 5 min.	Walk briskly 17 min.	Walk slowly 5 min.	27 min.
Week 6	Walk slowly 5 min.	Walk briskly 20 min.	Walk slowly 5 min.	30 min.
Week 7	Walk slowly 5 min.	Walk briskly 23 min.	Walk slowly 5 min.	33 min.
Week 8	Walk slowly 5 min.	Walk briskly 26 min.	Walk slowly 5 min.	36 min.
Week 9 & Beyond	Walk slowly 5 min.	Walk briskly 30 min.	Walk slowly 5 min.	40 min.