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Home Walking Program

Monitor Distance Or Keep track of Time

Week 1    ¼ mile a day –
4 blocks total    5 min leisurely pace

Week 2    ½ mile a day –
8 blocks total    10 min leisurely pace 

Week 3    ¾ mile a day –
12 blocks total    15 min leisurely pace

Weeks 4 & 5    1 mile a day –
16 blocks total    20 min leisurely pace building up to moderate pace

Week 6    1¼ miles a day –
20 blocks total    20 min moderate pace

Week 7    1½ miles a day –
24 blocks total    25 min moderate pace

Week 8    2 miles a day –
32 blocks total    30 min moderate pace

After 8 weeks, you can increase your distance by ¼ mile per week. It is best for your health if you are eventually walking at least 30 min a day.