Daily walk schedule – how to benefit more from your walking

Although just making an effort to walk more will benefit your health in many ways, having a daily walk schedule will help you to be more organised and focused with your walking.  This daily walk program consists of 4 weekly walks, which use alternating intervals at two different speeds.  Each week the number of minutes at the faster speed increases and the number of minutes at the slower speed decreases.  As a result, your fitness will be improving  each week without you having to spend more time walking.  The walks will take 20 minutes and ideally you should aim to walk 5-7 days per week

What you need for your walks

  • Flat, comfortable shoes
  • Clothes that you will be comfortable walking in – ideally in layers so that you can remove some clothing if you get too hot.
  • Water or other suitable drink. See How to avoid dehydration when you exercise for information on what drinks are good for hydration
  • A way of measuring your minutes – ideally a stopwatch or smartphone app

The 4 week daily walk plan

The walks are split up into 5 intervals, which alternate between walking at level 1 and level 2:

Level 1: this is normal walking pace.  For the average person, this would be about 3mph.

Level 2: a little faster.  At this speed, you start to feel warm and become more aware of your breathing.  This would be around 3.5mph.

After a warm up at level 1 for the given number of minutes, you speed up and do your level 2 minutes.  Then you have a recovery interval at level 1, before speeding up again for the 4th interval.  The last interval is a cool-down at level 1.

Week 1

The program starts of with a simple 4 minutes to each interval:

Daily walk plan week1

Week 2

For weeks 2-4, each week the minutes at level 1 decrease, while the minutes at level 2 increase.  In this way, your effort will increase while the time stays about the same.  For week 2, the middle and last level 1 interval lose a minute and the level 2 intervals increase by a minute.

Daily walk plan week2

Week 3

This time, the first and second level 1 intervals lose a minute, while level 2 goes up again.

Daily walk plan week3

Week 4

For the final week, most of the walk is at level 2, with the level 1 intervals being just 2 minutes.

Daily walk plan week 4

So by week 4, you’ll be working quite a bit harder in your 20 minutes than you were in week 1. There are lots of ways you can continue to progress after this, see the posts suggested below for more walking programs.

If you want a printable copy of the schedule, then you can download it here:

Download an A4 PDF of the plan
Download a letter size PDF of the plan


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Start walking to improve your fitness with this 4 week program. 20 minute daily walk schedule with two speed intervals | Free fitness printable #walking #wellbeing #weightloss

Other posts on walking for fitness:

Take your fitness walking to the next level20 minute intervao walkLose weight walking in 6 weeks