30 day walking challenge – improve your fitness every day

  • 9K

You should find this 30 day walking challenge easy to fit into your every day life.  It starts off with a 5 minute walk and most of the walks are under 15 minutes. The speed intervals help you gradually build up your walking speed.  Walking at faster speeds brings about greater improvements to cardio health. It also burns more calories. There are 3 speeds in this program:

Walking challenge levels

30 day walking challenge schedule

The chart is colour coded, using the different colours to represent the different speed levels.

Walking challenge chart 1201

Days 1-6

This is straightforward walking at normal pace.  The walking time increases by one minute each day.

Days 8-13

On day 8 we introduce some moderate speed walking.  Over the next few days, the time at this speed gradually increases.

Days 15-30

The second half of the challenge includes walking at all 3 speeds.  For the last few days, level 2 is dropped and the walks consist of a warm up and cool down with a fast walk in between.

Your walking route

The distance covered increases each day. At average walking speeds for the 3 levels, the distance you cover on day 1 would be around a quarter of a mile. However, it increases over the course of the challenge to 0.7 mile on the last day. This means that if you wanted to map a round trip or an A to B route you would have to do a different one for each day.  It will be easier, therefore, to just walk for half the day’s time then turn around and walk back.

Sign up for My Fitness Planner updates and get a free printable download of this schedule e-mailed to you:

After you sign up, you’ll get 3 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail

Related to 30 day walking challenge

BRISK WALKING 6 WEEK PROGRAMWalking schedule for beginners

Calories burned walkingWalk for fitness tracker

The following content is only available to logged in users. Click to log in (opens in a new window – refresh this page after logging in).

  • 9K