Home > Fitness  > A 12- Week walking program for beginners 
   
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Safety rules while running
Why is walking good for you? 
What is aerobics ?
Following this easy walking program, better health and a more positive mental outlook are only a step away. 
Moving from a sedentary lifestyle to an active one takes little more than a comfortable pair of walking shoes and consistency.

** Remember to consult your doctor regularly before and throughout this program. **

** Always warm up and cool down gradually and include some strength training in your program. **

 

Go slowly at first. Walk five days a week for the first six weeks at a relaxed pace.
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 1-1/2 miles in 30 minutes 5 days a week.
Week 5 Walk 1-1/2 miles in 29 minutes 5 days a week.
GOAL Week 6 Walk 2 miles in less than 40 minutes 5 days a week.
Pick up the pace. If you have not experienced any adverse effects during the first six weeks, step up to 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.
GOAL Week 9 Walk 2 miles in less than 35 minutes 4 times a week.
Keep on walking. You will achieve major health and longevity benefits by continuing to walk at the 6-week or 9-week level. As it becomes easier to walk at a faster pace, move on to the third level.
 
Week 10 Walk 2 miles in 34 minutes 4 times a week.
Week 11 Walk 2 miles in 32 minutes 4 times a week.
GOAL Week 12 Walk 2 miles in less than 30 minutes 3 times a week.