12 Week Walking Schedule

12-week walking schedule 

Try to walk at least five times each week. Always start with a five-minute, slower paced walk to warm up, and end with a five-minute, slower paced walk to cool down.

As you become more fit, you’ll want to add strength training exercises, such as push-ups and lunges, to your routine to meet the physical activity level recommended for healthy adults:

  • At least 150 minutes of moderate aerobic activity — or 75 minutes of vigorous aerobic activity — a week
  • Strength training exercises at least twice a week
Week Warm-up Brisk walking Cool-down
1 5 minutes 5 minutes 5 minutes
2 5 minutes 7 minutes 5 minutes
3 5 minutes 9 minutes 5 minutes
4 5 minutes 11 minutes 5 minutes
5 5 minutes 13 minutes 5 minutes
6 5 minutes 15 minutes 5 minutes
7 5 minutes 18 minutes 5 minutes
8 5 minutes 20 minutes 5 minutes
9 5 minutes 23 minutes 5 minutes
10 5 minutes 26 minutes 5 minutes
11 5 minutes 28 minutes 5 minutes
12 5 minutes 30 minutes 5 minutes

U.S. Department of Health and Human Services, 2006

References

  1. Your guide to physical activity and your heart. U.S. Department of Health and Human Services. http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf. Accessed Sept. 28, 2010.
  2. 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Sept. 28, 2010.
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