From the sofa to a 5K walk in 12 weeks. Distance walking is one of the easiest steps you
can take for better health and fitness — and it's fun. This simple plan takes you from an easy 10-minute walk to a 5-kilometer
race walk in just 12 weeks.
Week
Walking plan
Workout days
1
Walk 10 minutes, rest 3 minutes; Walk 5 minutes, rest 1 minute; Repeat.
Three days a week
2
Walk 10 minutes, rest 1 minute; Walk 5 minutes, rest 1 minute; Repeat.
Three days a week
3
Walk 10 minutes, rest 1 minute; Walk 10 minutes, rest 1 minute; Repeat.
Three days a week
4
Walk 20 minutes
Three days a week
5
Walk 25 minutes
Three days a week
6
Walk 30 minutes
Three days a week
7
Walk 30 minutes on three days, walk 40 minutes the fourth day
Four days a week
8
Walk 30 minutes on three days, walk 40 minutes the fourth day
Four days a week
9
Walk 30 minutes on three days, walk 50 minutes the fourth day
Four days a week
10
Walk 30 minutes on three days, walk 55 minutes the fourth day
Four days a week
11
Walk 30 minutes on three days, walk 1 hour the fourth day
Four days a week
12
Race week! Walk 30 minutes on two days. Walk 5 kilometers.
