Start Walking Plan

This plan, developed by the experts at Runner's World, will help you get in the habit of regular exercise and will lay the foundation so you can become a runner. With this seven-week plan, you can build up to and beyond 150 minutes per week of exercise - the amount that experts recommend to prevent illnesses like diabetes, heart disease, stroke, and hypertension. Each week includes four workouts with an option to do a fifth workout. The plan starts with a 15-minute walk and builds gradually, so that by the end of the program you will be able to walk for 60 minutes without stopping.

Plan Overview

Plan Length: 7 Weeks

Weekly Routine: 4-5 days of run/walk, 2-3 days of rest

Long Runs: Building up to a 60 minute walk

Ways to Purchase

This plan is available for purchase via the following three methods:

Runner’s World Go · $2.99/month
The Runner’s World Go iPhone app provides all the tracking tools, expert knowledge, and motivation you need to crush your goal. You can map your runs using your phone and the app—no GPS watch needed—and easily track your progress through the plan. The app also includes training and nutrition advice, along with handy features like weather forecasts and the “what to wear” tool, so you’ll be ready for anything.

Printable PDF · FREE
Sometimes the tried-and-true approach of printing out a training plan and sticking it on your fridge works best. Download this training plan as a PDF that you can print out or save on your computer, phone, or tablet.

TrainingPeaks · $19.99
A Runner’s World plan on TrainingPeaks means you’ll get daily emails with your next workout to keep you on track; the ability to easily upload workouts from one of more than 80 training devices (or the option to record manually); displays that allow you to quickly see your actual workouts compared to to your planned workouts; nutrition tracking to monitor your diet; support and answers on the message boards; and more.

Calendar Snapshot

Here's a sneak peek at what the plan has in store for you. This is week one:

Monday, Day 1 · Walk 15 Minutes
Welcome to the Runner's World Start Walking Plan. This seven-week plan is designed for people who want to get into the habit of regular exercise. The plan builds gradually so that you'll develop the endurance to walk 60 minutes nonstop and to get at least 150 minutes per week of regular exercise, the amount needed to prevent diabetes, cardiovascular disease, hypertension, and many other chronic diseases. // Each week features four short walks with an option for a fifth, and a longer walk each weekend to build endurance. If you're over 40, or have a family history of heart disease or other health problems, see a doctor before you start a regular exercise program. Today you'll walk for 15 minutes. This should be a brisk walk—not a race walk, and not a window-shopping walk. You should be walking at a comfortable pace, easy enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. Don't worry about the distance or your pace, just focus on getting out and completing the 15-minute walk feeling good.

Tuesday, Day 2 · Walk 25 Minutes
This week, scout out a few flat, scenic, traffic-free routes that you can regularly take in a variety of weather conditions. You should always walk against the flow of traffic, and assume that drivers cannot see you. Tracks are great options because they are flat, free of motorists, and the distance is measured. Many schools open their tracks to the public when they are not in use.

Wednesday, Day 3 · Rest or 15-Minute Walk
Today you have a choice: You can rest or take a 15-minute walk. In these first few weeks, it's probably best to start with four workouts per week and see how your body responds. If you're feeling sore or extra fatigued, continue to rest. If you feel healthy and energized, make Wednesday a short workout day.

Thursday, Day 4 · 25-Minute Walk
In these first few weeks, establish a workout routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient for your walk, and find a variety of safe, traffic-free routes that you can take on a regular basis.

Friday, Day 5 · Rest
Rest today to recover from the workouts you've done so far. // As you start to work out, it's tempting to use any athletic-looking shoes in your closet, but it's not a good idea. Worn-out or ill-fitting shoes are a leading cause of injury. And wear and tear are not always apparent to the naked eye. If you want to stay healthy, fit, and injury-free, you must get a good pair of running shoes. It may feel like a lot to spend up to $120 on a pair of shoes, but the investment will pay off in the form of lots of comfortable, healthy, safe, and happy miles. Go to a specialty running shop where a salesperson can help you select a pair that offers the support and fit you need.

Saturday, Day 6 · 35-Minute Walk
Today is your first long, slow distance (LSD) workout. Since you'll be walking for longer, you can start out slower than you usually do. On these days, your goal is to just complete the workout. The important factor in these workouts is how you feel. They should feel smooth and comfortable, as if you could go forever.

Sunday, Day 7 · Rest
Rest today to recover from this week's workouts. So far this week you have completed 115 minutes of walking, and covered anywhere from 5 to 7.7 miles, depending on your pace.

Not the right plan for you? Check out our other training plans. Our experts have designed plans for everything from 5K to the marathon at a variety of skill levels.