Walking schedule for beginners – 90 minutes a week plan

Last updated on May 21st, 2022 at 10:46 pm

This program is based on doing 90 minutes walking each week, gradually increasing the effort over the course of 6 weeks. It uses intervals at 3 different walking speeds, to help you achieve a higher level of fitness than walking at one speed. The schedule changes every 2 weeks, so that your fitness will improve over the 6 weeks. See the end of the post to get the free printable walking schedule PDF.

Free printable walking schedule

Walking speeds

The 3 different speeds are measured by effort level.
● Level 1: a normal walking pace
● Level 2: a bit faster than normal walking speed, enough to make you breathe a bit heavier and feel warmer
● Level 3: at this level you are starting to feel out of breath and holding a conversation is more difficult

The schedules

Free printable walking schedule PDF

There are 3 schedules – one for weeks 1 & 2, one for weeks 3 & 4 and one for weeks 5 & 6. As you work through the program, you will spend more minutes walking at the faster paces.

Every week there are three 10 minute walks and three 20 minute walks. The schedules set out the minutes at each level. All the walks are split up into intervals, with warm ups and cool downs at level 1 (normal walking pace).

What you will need

● Comfortable clothes and shoes: You don’t need trainers but you should wear flat, well fitting shoes. Wearing layers that you can remove is a good idea so that you don’t overheat as you pick up your walking pace.
● Water: Make sure you always take some water out with you.


Although walking is a natural, every day activity, please check these exercise guidelines before doing this program. Please also don’t forget your personal safety when planning a route.

Planning your route

The most straightforward way of walking for the right number of minutes, is to do half the minutes and then turn around and walk back again. If, however, you want to map out a route, there are plenty of online planners and apps available. To map a route, you’ll need to know the distance you’re going to be covering.

The walks are all slightly different and walking paces will differ from person to person, but based on average walking speeds at the 3 levels, you should cover approximately these distances:

Weeks 1 & 2 interval walks
10 minute walks 0.52 mile
20 minute walks 1.1 mile

Weeks 3 & 4 interval walks
10 minute walks 0.55 mile
20 minute walks 1.15 mile

Weeks 5 & 6 Interval walks
10 minute walks 0.6 mile
20 minute walks 1.2 mile

Get the free printable walking schedule PDF

Sign up for My Fitness Planner updates and get a link to this workout 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

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