Fitness Articles

Intermediate Walking Workouts

A 12-Week Program with More Challenge

It’s time to step it up! Whether you’ve already completed the Beginner’s Walking Program or are an experienced exerciser who wants to build more walking stamina, this intermediate walking program will help you build even more endurance over the next 12 weeks. With longer workouts and more workout sessions per week than a beginner’s walking program, you can follow these workouts whether you walk on a treadmill, track, or other outdoor venue. Be sure to refer to our Walking Guide for more information and resources for walkers.

Getting Started
Use the FIT (Frequency, Intensity and Time) Principles for a safe and effective workout!
  • Frequency: Try the walking workout listed at least three to five times per week as indicated by the chart below.
  • Intensity: Walk at a brisk—not leisurely—pace. Don’t worry about what your pace really is, but do pay attention to your overall intensity, aiming for 5-7 on a scale of 1-10. You’ll find a full explanation of the 1-10 Intensity Scale (known as RPE) below the workouts.
  • Time: Try to follow the suggested workout guidelines to the best of your ability, which means that you'll gradually increase your walk time by five minutes most weeks.
And remember, always warm up and cool down. Warming up at a slow pace will help prepare your joints, muscles and heart for exercise. Cooling down will prepare your body to return to a resting state, help prevent muscle soreness, and prevent illness and injury.

Intermediate Walking Workout

An Explanation of Using the RPE Method to Measure Intensity
Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard." The guidelines given for this specific workout program reflect an intermediate intensity level.
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About The Author

Jen Mueller Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is a certified personal trainer, certified health coach and advanced health & fitness specialist. See all of Jen's articles.

Member Comments

    I consider myself a intermediate walker because I always walk 65 minutes 3mph on the treadmill with no incline. However, I would like to increase my pace as well as add the incline I just dont know how and where to start. This guide seems fairly easy to follow. - 2/20/2014 11:32:54 AM
  • Fabulous early morning walk with my husband! We saw no other walkers which has never happened before! Looking fwd to walking with the team! - 9/2/2013 10:32:29 AM
  • I will try this to see how I like it. I love to walk. - 5/30/2013 8:04:37 AM
  • Wow, I would consider myself a beginner to intermediate walker but I already do about three miles a day, sometimes more. I do hills outside and incline on the treadmill and maintain a good pace. I do want to increase my pace however and have been slowly building up. - 5/9/2013 9:54:34 AM
    This plan seemed like it would have helped me a lot if I wasn't already walking an hour on the treadmill. ha! lol. but I am concerned about my pace I warm up on 2mph and walk for 45 minutes at 2.5mph on a incline of 2. I want to increase my speed however I want to stay on there for an hour. - 4/16/2013 9:32:21 PM
  • i am totally motivated to get going tomorrow morning so you'll hear more from me! - 3/3/2013 11:39:25 AM
    Sorry--just read no questions--my bad
    - 2/13/2013 1:02:39 PM
    So what about a treadmill work out? How can this be incorporated? - 2/13/2013 1:02:15 PM
  • I started the 12 week walking program this morning. Day one behind me - 2/7/2013 6:41:33 AM
  • I'm in! - 9/17/2012 12:26:06 PM
  • Well, we are half way through the year. My mind is made up to do this thing. I started my workout routine this morning and I feel great.

    We have a beautiful lake in back of our home. this is wonderful to look at while walking and of course my music.

    A great start for the next six months of the year! - 6/4/2012 5:08:51 PM
    I am new to Sparks People but I love to walk,I have jsut gotten lazy this winter.We have a path around our pasture that measures a mile so i walk that.I have arthritis in my tail bone and hips so I cannot walk on blacktop or concrete but can on dirt.i went from size 14 to 9 before and think i can do it's hopeing. - 2/21/2012 3:20:23 PM
    I am excited about getting started.

    Thanks - 3/1/2011 12:23:14 PM
  • Going to the gym today!! I can't wait to get started!! - 2/15/2011 9:41:48 AM
  • I am handicap but can walk with a cane. Going to try this. - 12/25/2010 11:03:55 AM

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