Program Info

  • FOCUS: Improve Walking Capacity
  • LEVEL: Beginner, Intermediate

A guided, 12-week walking schedule designed to help improve your overall health.

Before starting this walking plan, please talk with your doctor if you have serious health issues, or if you’re older than age 40 and you’ve been inactive recently.

Start out warming up with a five-minute, slower paced walk. Slow your pace to cool down during the last five minutes of your walk.

Brisk pace = about 3 to 4 miles an hour. You should be breathing hard, but you should still be able to carry on a conversation.


  • Start where you are.
  • Use what you have.
  • Do what you can.