You can walk at the same pace throughout or, if you want, you can alter the pace that you walk as indicated below. Remember that any plan is only a guide, so please do go at your own pace and do as much or as little as you can or want, celebrating your progress along the way.
Print out the plan below, and tick off each week as you go.
Week one
15 minutes of walking every other day at an easy pace (this doesn’t have to be done in one go, take breaks as you need to).
Week two
15 minutes of walking every other day at an easy pace (remember, this doesn’t have to be done in one go).
Try to add in a 5 minute or 500m continuous walk (you could consider doing 1 minute of faster paced walking and 1 minute of easy walking) once a week.
Week three
15 minutes of walking every other day at a steady pace (this doesn’t have to be done in one go).
Also try to do a 10-12 minute or approx 1k continuous walk (also try alternating 2 minutes of faster pace walking and 1 minute of easy walking) once a week.
Week four
15 minutes of walking every other day at a steady pace (this doesn’t have to be done in one go).
If you can, add in a 15 minute or approx 1.5k continuous walk (alternating 3 minutes of faster pace walking and 2 minutes easy) once a week.
You’re half way there!
Week five
15 minutes of walking every other day (this doesn’t have to be done in one go).
Also try for a 30 minute or approx 2.5k continuous walk (maybe alternating 5 minutes of faster paced walking and 2 minute steady) once a week.
Week six
15 minutes of walking every other day (this doesn’t have to be done in one go).
Add a 40 minute or approx 3k continuous walk (alternating 7 minutes of faster paced walking and 3 minutes easy) once a week.
Week seven
17 minutes of walking every day (this doesn’t have to be done in one go).
Plus try to do a 50 minute or approx 4k walk (alternating 10 minutes faster paced walking and 5 minutes easy) once a week.
Week eight
60 minute or 5k walk. You did it!
