Self Managed Fitness

Beginner 1 Walking

Beginner 1 Walking Training Program. Goal Time: 80-89 mins for 6km.

Week Monday Tuesday Wednesday Thurs Friday Saturday Sunday
1 Easy 15 min walk Easy 15 min walk Easy 15 min walk Rest Easy 20 min walk Easy 20 min walk Rest
2 Easy 20 min walk Easy 20 min walk Easy 20 min walk Rest Easy 25 min walk Easy 25 min walk Rest
3 Easy 25 min walk Easy 25 min walk Easy 25 min walk Rest Easy 30 min walk Easy 30 min walk Rest
4 Easy 30 min walk Easy 30 min walk Easy 30 min walk Rest Easy 35 min walk Easy 35 min walk Rest
5 Easy 35 min walk Easy 35 min walk Easy 35 min walk Rest Easy 40 min walk Easy 40 min walk Rest
6 Brisk 40 min walk Easy 40 min walk Brisk 40 min walk Rest Brisk 45 min walk Easy 45 min walk Optional: Rest or cross train: swim, cycle, tennis, golf, etc
7 Brisk 45 min walk Easy 45 min walk Brisk 45 min walk Rest Brisk 50 min walk Easy 50 min walk Optional: Rest or cross train: swim, cycle, tennis, golf, etc
8 Brisk 50 min walk Easy 50 min walk Brisk 50 min walk Rest Brisk 55 min walk Easy 55 min walk Optional: Rest or cross train: swim, cycle, tennis, golf, etc
9 Brisk 55 min walk Easy 55 min walk Brisk 55 min walk Rest Brisk 60 min walk Easy 60 min walk Optional: Rest or cross train: swim, cycle, tennis, golf, etc
10 Brisk 60 min walk Easy 60 min walk Brisk 60 min walk Rest Brisk 65 min walk Easy 65 min walk Optional: Rest or cross train: swim, cycle, tennis, golf, etc
11 Brisk 65 min walk Easy 65 min walk Brisk 65 min walk Rest Brisk 70 min walk Easy 70 min walk Optional: Rest or cross train: swim, cycle, tennis, golf, etc
12 Brisk 70 min walk Easy 70 min walk Brisk 70 min walk Rest Brisk 75 min walk Easy 75 min walk Optional: Rest or cross train: swim, cycle, tennis, golf, etc
13 Brisk 75 min walk Easy 75 min walk Brisk 75 min walk Rest Brisk 80 min walk Easy 80 min walk Optional: Rest or cross train: swim, cycle, tennis, golf, etc