Time To Start Moving! (Beginner)
This is a great introductory program if you want to slowly increase the distance you walk. This program can be easy to use on a treadmill, with each week building on the previous one. If you find a particular week’s pattern too tiring, repeat it before going on to the next week. If you are walking hills, you should slow your pace and/or intensity to balance out the increased effort. You don’t have to complete the program in 12 weeks.
| Week |
Warm Up (min) |
Brisk Walking (miles) |
Cool Down (min) |
Number of days/wk |
| 1 |
5 |
1 |
5 |
3 |
| 2 |
5 |
1.25 |
5 |
3 |
| 3 |
5 |
1.25 |
5 |
3 |
| 4 |
5 |
1.5 |
5 |
3 |
| 5 |
5 |
1.5 |
5 |
3 |
| 6 |
5 |
1.75 |
5 |
3 |
| 7 |
5 |
1.75 |
5 |
3 |
| 8 |
5 |
2 |
5 |
3 |
| 9 |
5 |
2 |
5 |
3 |
| 10 |
5 |
2.25 |
5 |
3 |
| 11 |
5 |
2.25 |
5 |
3 |
| 12 |
5 |
2.5 |
5 |
3 |
|
