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ZERO TO SIXTY IN 12 WEEKS

If you are having a hard time getting started or need a structured plan... 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.

WEEK SUN MON TUE WED THU FRI SAT
1 off 15 min 20 min 15 min 20 min 15 min 20 min
2 off 20 min 20 min 15 min 20 min 15 min 25 min
3 off 25 min 20 min 15 min 25 min 20 min 25 min
4 off 30 min 20 min 20 min 25 min 20 min 30 min
5 off 30 min 30 min 20 min 30 min 20 min 35 min
6 off 30 min 30 min 25 min 30 min 25 min 40 min
7 off 30 min 40 min 30 min 30 min 30 min 40 min
8 off 30 min 40 min 30 min 40 min 30 min 50 min
9 off 40 min 40 min 30 min 40 min 40 min 50 min
10 off 40 min 50 min 30 min 50 min 40 min 50 min
11 off 40 min 50 min 40 min 50 min 40 min 50 min
12 off 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. A workable schedule for some is Sunday 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.


This six week program can be used by beginners that already have a moderate or higher fitness level.

WEEK SUN MON TUE WED THU FRI SAT
1 off 20 min 20 min Crosstrain 20 min 20 min 20 min
2 off 30 min 30 min Crosstrain 30 min 30 min 30 min
3 off 30 min 30 min Crosstrain 30 min 30 min 30 min
4 off 40 min 40 min Crosstrain 40 min 40 min 40 min
5 off 50 min 50 min Crosstrain 50 min 50 min 50 min
6 off 60 min 60 min Crosstrain 60 min 60 min 60 min

Notice: If you have any health concerns you should get your physician's approval prior to beginning any fitness program.


CUSTOM TRAINING PLANS

The Walking Site can also make a custom beginner plan for you. This plan will take into consideration your unique fitness level and will include both walking workouts and strength workouts. The fee for the plan is based on your specific needs. Starting rate is usually $100. Contact us today if you would like more info.





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