12 Week Beginner Walking Schedule

Having a hard time getting started ... 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.

	SUN	MON	TUE	WED	THU	FRI	SAT
Week 1	15 min	15 min	20 min	15 min	20 min	15 min	20 min
Week 2	15 min	20 min	20 min	15 min	20 min	15 min	25 min
Week 3	15 min	25 min	20 min	15 min	25 min	20 min	25 min
Week 4	20 min	30 min	20 min	20 min	25 min	20 min	30 min
Week 5	20 min	30 min	30 min	20 min	30 min	20 min	35 min
Week 6	25 min	30 min	30 min	25 min	30 min	25 min	40 min
Week 7	25 min	30 min	40 min	30 min	30 min	30 min	40 min
Week 8	25 min	30 min	40 min	30 min	40 min	30 min	50 min
Week 9	30 min	40 min	40 min	30 min	40 min	40 min	50 min
Week 10	30 min	40 min	50 min	30 min	50 min	40 min	50 min
Week 11	40 min	40 min	50 min	40 min	50 min	40 min	50 min
Week 12	40 min	40 min	60 min	40 min	60 min	40 min	60 min

You may want to take off one day a week, or choose one day a week to crosstrain. Choose one of your light days (Sunday or Wednesday) for this. My schedule usually has me taking 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.

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 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.

Beginning a Fitness Walking Program

Walking Calculator & Top 5 Tips to motivate yourself to walk.