Six-Week Beginner Walking Plan: Monday Tuesday Wednesday Thursday Friday Weekend Workout
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Jason SpottsSix-Week Beginner Walking Plan: Monday Tuesday Wednesday Thursday Friday Weekend Workout
Uploaded by
Jason SpottsTM
Six-Week Beginner Walking Plan
This six-week program is for the beginner walker who wants to improve overall health and increase
energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. Health experts
have found that about 30 minutes a day of regular moderate exercise is effective for improving health
and reducing the risk of many diseases.
Monday, Wednesday and Thursday are the core workout days, with Tuesdays and weekends optional at
the beginning. Fridays are rest days or “Alternate Activity” days. Pick which days of the week work best
for you and your schedule. Always start your walk with 3–5 minutes at an easy warm-up pace. To find
more advanced plans or the plan that works for you, visit Heart.org/NationalWalkingDay and take
our walking plan quiz to get started.
Weekend Workout
Monday Tuesday Wednesday Thursday Friday
(optional)
Easy walk: 5–10 mins Easy walk: 10–15 mins Easy walk: 5–10 mins Easy walk: 15–20 mins
Week 1 Stretch: 2 mins NOTE: always rest Stretch: 2 mins Easy walk: 10–15 mins Rest Window shopping
Easy walk: 5–10 mins when necessary! Easy walk: 5–10 mins is great!
Easy walk: 5–10 mins Easy walk: 10–15 mins Easy walk: 10–15 mins
Week 2 Stretch: 2 mins Easy walk: 10–15 mins Stretch: 2 mins Remember: rest when Rest Easy walk: 15–20 mins
Brisk walk: 5–10 mins Brisk walk: 5–10 mins necessary.
Easy walk: 10–15 mins Easy walk: 10–15 mins Easy walk: 15–20 mins
Easy walk: 15–20 mins Easy walk: 15–20 mins
Week 3 Stretch: 2 min Stretch: 2 mins Rest Don’t window shop!
Stretch: 2 mins Stretch: 2 mins
Brisk walk: 5–10 mins Brisk walk: 5–10 mins Keep moving!
Easy walk: 10–15 mins Easy walk: 10–15 mins
Easy walk: 15–20 mins Easy walk: 15–20 mins
Week 4 Brisk walk: 5–10 mins Brisk walk: 5–10 mins Rest Brisk walk: 20–25 mins
Stretch: 2 mins Stretch: 2 mins
Stretch: 2 mins Stretch: 2 mins
Alternate Activity of
Easy walk: 10–15 min Easy walk: 10–15 mins
Easy walk: 25–30 mins Easy walk: 25–30 mins your choice:
Week 5 Brisk walk: 10–15 mins Brisk walk: 10–15 mins Easy walk: 25–30 mins
Stretch: 2 mins Stretch: 2 mins Go dancing, rake leaves
Stretch: 2 min Stretch: 2 mins
for 20+ mins
Total Time: 24–34 mins
Easy walk: 15–20 mins
Power Intervals Alternate activity of
Easy walk: 30–35 mins Easy walk: 25–30 mins
Week 6 –Power walk: 30 secs your choice for 20–30 Rest Easy walk: 25–35 mins
Stretch: 2 mins Stretch: 2 mins
–Easy walk: 1 min minutes
Repeat 4–6 times.
Easy walk 3–5 mins
Congratulations! Now that you’ve completed the American Heart Assocation’s six-week walking
program, continue to make walking a regular part of your life. For ongoing health and energy, try
to walk at least 30 minutes a day, five days a week. As you’ve learned in this program, vary your
speed, course and time to challenge yourself and to keep your program interesting. You’re on your
way to a healthier lifestyle!
Walking program developed by American Council on Exercise® in collaboration with the AHA.
©2011 American Council on Exercise. All rights reserved
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