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12 WEEK BEGINNER 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.


WEEK SUN MON TUE WED THU FRI SAT
1 15 min 15 min 20 min 15 min 20 min 15 min 20 min
2 15 min 20 min 20 min 15 min 20 min 15 min 25 min
3 15 min 25 min 20 min 15 min 25 min 20 min 25 min
4 20 min 30 min 20 min 20 min 25 min 20 min 30 min
5 20 min 30 min 30 min 20 min 30 min 20 min 35 min
6 25 min 30 min 30 min 25 min 30 min 25 min 40 min
7 25 min 30 min 40 min 30 min 30 min 30 min 40 min
8 25 min 30 min 40 min 30 min 40 min 30 min 50 min
9 30 min 40 min 40 min 30 min 40 min 40 min 50 min
10 30 min 40 min 50 min 30 min 50 min 40 min 50 min
11 40 min 40 min 50 min 40 min 50 min 40 min 50 min
12 40 min 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. Choose one of the lighter days (Sunday or Wednesday) for this. A workable schedule for me 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.

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