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Beginner Walking Workouts

A 12-Week Program that Builds Endurance

129 Comments



  • I go to the gym 3x a week, sometimes 4 for 1 hour and 20 minutes, but I am serously thinking about to start runing in the morning in the days that I don't work out....good luck to me : ) - 11/11/2009 8:36:16 AM
  • Thanks Coach Jen,

    I enjoyed this. I am taking over The Virtual Walking/Running Challenge from Coach Nancy, so this will come in handy for new members.

    Thanks for all you do.

    Nancy - 9/26/2009 10:25:25 AM
  • LOSINIT48
    I've been walking my dog on my map trail for over 6 weeks now. Our pace and route are entirely chosen by her, so the aerobic value is minimal, (sniff grass, walk a few steps, sniff animal prints, walk a few steps, sniff... well you get the picture) but it's a good warm up for me. I now plan to walk mid-day without her and step up the pace which means I'll start somewhere towards the quarter to mid-range of the 12-week program. I'll back off if it's too much, move forward if not enough. - 9/24/2009 12:55:15 AM
  • I'm going to begin the walking program. I will start somewhere in the middle because I'm already walking 20 minutes a day. - 9/9/2009 12:33:02 PM
  • I actually started walking Thursday and did a 15 minute walk today after breakfast. I'm working out without even really knowing it. - 9/5/2009 9:40:04 AM
  • I'm starting the program - will walk at lunch time 3 times for 15 min starting tomorrow. It looks doable. - 9/2/2009 8:58:09 PM
  • i like guidelines. following directions. commit to following 12 week beginner walking workout today!! - 7/26/2009 10:51:30 AM
  • I was looking for a friend, info on walking and I came across this article. Thanks so much. - 6/9/2009 9:07:10 PM
  • I have been a total couch potato - my work and social life are all sedentary. I will commit to starting the beginners walk today. I am having surgery in three weeks but I figure - take each day as it comes and anything that will make me stronger today is great,. Will let you know how I do - thanks for the support. - 6/2/2009 11:58:46 AM
  • I've been walking for cardio since I don't have any gym equipment and at this point don't want to pay a gym membership fee. I was building up my endurance and working to increase my speed when I started having heel problems. I learned that I am walking incorrectly because of some orthopedic foot problems I have had since a baby, so now I feel like I am back at square one and starting all over training a set of muscles I haven't used all my life. I have a podiatrist appointment next month and hope he can give me some tools and fit me for some good sturdy shoes that will help me reach my goal. A bit discouraged, because the rest of me says go, go, go, but I just can't speed walk yet and walk properly. I'll get there.
    Thanks for this article. - 5/25/2009 11:05:56 AM
  • I love to walking I have one good leg.Do it will we can - 5/14/2009 12:56:31 PM
  • WELLNESSME09
    I love walking(: so far I'm doing 30 minutes and looking forward to reaching a goal of one hour a day. I also do one mile on the threadmill each day.
    Greate program.
    I also would like to know more about the recumbent bike for I also have problems with my knees...hopefully I can find one.
    - 4/23/2009 2:07:45 PM
  • Just getting back into walking for fitness after having my son. I used to walk 10K every few days until I was 8 months pregnant. I'm finding it hard to keep up the intensity level with my son constantly wanting me to stop and look at things, but I'm going to keep trying! - 4/22/2009 11:12:39 PM
  • Great Job everyone! I have just begun, my first week!

    - 3/29/2009 1:19:10 PM
  • A recumbent bike is a bike that has a back rest and the pedals are in front of you so you extend your legs in front of you rather than down. I had knee surgery last year and the physical therapist highly recommended walking and biking to strengthen leg muscles, especially quads, the large muscle group on the front of your thighs. Biking, walking and leg-strengthening exercises are important to help the knees function better, plus I learned that building up quads helps to take compression of the knee joints. That should help make walking easier down the road, as muscles get stronger.

    I do a mix of walking (outside and on treadmill) and biking. After reading the article, I want to focus my attention on walking intensity. - 3/26/2009 9:54:18 AM

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