Amp Up Your Walking With This 4-Week Reset Plan

Jessica Smith
by Jessica Smith
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The start of the new school year is when many of us fall back into a regular routine, which makes it the perfect time to re-establish your exercise habit. What better way to get back into the groove than by walking your way into it?

There’s no need to be overwhelmed at the thought of starting an entirely new workout program, just take it one mile at a time. Walking is fantastic exercise — not only is it great for your health, it’s free and you already know how to do it.

Keep things simple and jumpstart your fall fitness with this customizable, weekly walk plan that makes it easy to start (or resume) a regular walking routine.

DIRECTIONS

Week 1: Aim for three walks this week, at 1–3 miles each day, perhaps Monday, Wednesday and Friday. If you are just starting out, or resuming a regular walking plan, start with just one mile at a time. Regular walkers can jump in with 3 (or more if you are used to it!) miles.

Week 2: Aim for four walks this week, at 1–4 miles each day, perhaps Monday, Wednesday, Friday and Saturday. Be sure to gradually increase your mileage each week, adding an extra mile only on one or two days, until you feel ready for more.

Week 3: Aim for five walks this week, at 1–4 miles each day, perhaps Monday through Friday. Try alternating longer mileage days with shorter sessions. For instance, walk for 4 miles on Monday, Wednesday and Friday and 2 miles on Tuesday and Thursday.

Week 4: Aim for five walks this week, at 1–5 miles each day, perhaps Monday through Friday. Pump up your pace with intervals during your shorter-mileage sessions. For instance, if you are aiming for 2 miles on Tuesday and Thursday, try alternating 3 minutes of a brisk pace with 30–60 seconds of a jog or power-walking speed.

PRO TIPS

The days are suggestions, so feel free to switch up the days of the week you walk if that’s more convenient for your schedule. You can also break up your miles — they don’t have to be consecutive to count. If your goal for the day is 3 miles, try 1 mile in the morning, 1 mile at lunchtime and 1 after dinner. Whatever days and times work best is the best way for you to walk.

It’s always a good idea to start and end your walks with a brief warmup and cooldown to avoid muscle strain. At the beginning of your walk, focus on building steadily, progressing your speed from an easy-to-brisk pace within 2–3 minutes. Focus on maintaining good posture by drawing your abs gently into your spine and concentrate on pushing off through your entire foot with each step.


READ MORE > 3 WAYS TO LOSE MORE WEIGHT WALKING


To wind down your walk, finish up with about 2–3 minutes of striding at an easy pace to lower your heart and breathing rates. You may also want to add this series of chair stretches designed to stretch your walking muscles to wrap up.

Can’t get outside or on a treadmill? Fit in your miles anytime — rain or shine — from home with my “Walk On: 5 Mix and Match Miles” DVD! You can do a single mile, try one of our 2-, 3- or 4-mile premixes, or create your own custom walk with our programmable DVD menu (no equipment required).

Thanks for joining us, we’re so glad you are here. Remember, the journey of a thousand miles begins with a single step, so let’s start walking!

TELL US YOU’RE IN!

Leave a comment below, and let us know you’ll be joining us. We’re here to support each other and be accountable. We’re in this together!

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.

Related

105 responses to “Amp Up Your Walking With This 4-Week Reset Plan”

  1. Elly Molina says:

    I’m in!! Been walking now for about 2 weeks and this pefectly aligns with what I’m doing!

  2. Nikki Arguin says:

    I’m in.

  3. Elizabeth Coleman says:

    Ive been walking 4-6 miles a day for the past 3 weeks and I’m enjoying it!!

  4. Shenequa says:

    I’m in!

  5. Jayne Dimsdale says:

    I’m in! I’ve always struggled with running and need to get back in shape after ill health. Love to be out in the fresh air so this challenge is perfect

  6. Pam says:

    I’m in! I was walking 5 to 7 days a week last spring and I’ve fallen off the wagon. Desperately need to start again!

  7. Deb says:

    I’m in! Finally got the go-ahead from my OB to start getting more active. It’s been nearly 7wks since having my 4th C-Section & going through a complicated healing process. Im SO ready to get up & active & lose this baby weight!

  8. Jaquie Onifer says:

    Definitely in!

  9. Jamie Cannon Jones says:

    Yes I’m in, ready to do this

  10. Jasmine says:

    I’m in also@ I’ll take the four week challenge. I am doing this for my health and to ease pain.

  11. Rosie Miner says:

    I’m in!!! I need y’all!

  12. Chuck Weir says:

    I’m in! I need to step up my activity!

  13. Deidra says:

    I’m in!

  14. Jennifer Evans Dunfee says:

    I’m in! Time to get back in shape!!

  15. Donna Buckley says:

    Have had serious health adventures over the last 20 months. I’m blessed to be strong enough to begin to rebuild my fitness, endurance, and flexibility. This sounds a perfect way to do just that!

  16. Mike Walker says:

    I’m in have recently split with my wife of 12 yrs & have become a real chunky monkey I need to shed those kilos

  17. Tracy says:

    I’m in!

  18. Maureen Brophy says:

    I’m in! Time to really get healthy!

  19. Kelly says:

    I’m in.. I have been in a relationship for 10 years and recently they decided they were not happy and wanted out.. I am ready for a positive change and relearn to love myself..

  20. Nkennedy says:

    Yes please

  21. Anita Carol Gambrell says:

    I’m in!

  22. Fay pollen says:

    I’m in the 4 wk walking program

  23. Maureen says:

    Im in! 4 wks walking!! Then Disney in November!

  24. Denise says:

    I’m in!

  25. Jenny says:

    I’m in!

  26. Britt says:

    I’m in too!

  27. Aysha Nur says:

    Im so in

  28. Pat Robins says:

    Great idea! I’m in!

  29. Brklyn73 says:

    I went from completing several half marathons to being almost entirely sedentary due to a job change. This will be a good way to get me going again and getting in shape for my wedding next year.

  30. Sandra says:

    I’m in! Been poorly this year but putting weight on due to it is definitely not helping! Bring it on!!! Good luck everyone!

  31. Lisa says:

    I’m in! Starting with the miles today!

  32. Ruth Y says:

    I’m in….

  33. Jo says:

    Best of luck everyone.

  34. Rachel B says:

    I’m in!

  35. Debra says:

    I’m in too!

  36. Anisah says:

    I can do this. Today I will begin.

  37. Michelle says:

    I’m so in. Something has to change

  38. Michelle says:

    I’m so in. Something has to change

  39. Ang says:

    Yes, yes Yes! Let’s do it!

  40. Kathryn McAllister says:

    I’m in YAY!!!!

  41. Amber says:

    I’m in! My husband & I keep talking about walking and this is the perfect way to get back into it!

  42. Lyndsey Baldwin says:

    I’m in

  43. Kelley Clark Martin says:

    Perfect timing. I’m in.

  44. Bailey says:

    I’m in! I’m recovering from a big hike once I can walk normal again I’ll be getting started lol!

  45. Regina says:

    I am in,

  46. Michael Pemberton says:

    It seems so simple on the surface. Walk to get fit. But having a structure that offers measurable results is key. Thank for this. I wonder about pace, tho, how important is it to track that? Or is it better to pay attention to heart rate? If so, are intervals more effective than straight sustained elevated rate?

    • Albert Arcand says:

      One should use both pace and heart rate together in a walking exercise program. Intervals will teach your body how to run at a desire pace. While walking a distance at sustained elevated rate will teach you heart to pump at more constant rate.
      Let say that you can walk a mile in 16 minutes. For interval workout do four quarters at 3:50 each with a minute rest between quarters. Adjust your rest periods so that on your third and fourth quarters you are very close to the 3:50 mark. For sustained walk try doing three miles at 18 minute pace for 54 minute total time for three miles.

  47. Sara says:

    I’m in..my 4 girls and I love going for walks!!

  48. Befree says:

    I’m in! #walking #workout #fitnessplan

  49. Miranda says:

    I’m in!

  50. Laurie Rodriguez says:

    I’m in!! Changing my workouts after a shoulder injury. I love walking with my hubs!!

  51. Angela Boardman says:

    I’m in

  52. Stephanie says:

    I’m in.

  53. Layla Trombley says:

    I’m in!

  54. Kim says:

    I’m in. Need a motivator

  55. Peter Ch says:

    I am innnnn :)))

  56. Christie says:

    I’m in, but need motivation!

  57. Millie Shelton says:

    I’m in. Gotta move more. Gotten lazy. So here I go !

  58. Kiara Keys says:

    I’m in!!

  59. Dana Brown says:

    I am in, this is good info and I am ready. I also do a group training, Camp gladiator but have gotten lazy on all of it. Need to step back up and get it done.

  60. Eugene Solomon says:

    https://uploads.disquscdn.com/images/a63c2d6e9386a8092b9de222f9591fec70b5a039e4f1fe42350b0fdb63c63bf5.png…. I got rid of diabetes from walking… I walk before and after every meal. I walk a minimum of 7 miles a day… 18 miles was the most miles I’ve ever walked in a day. Walking is free, it’s simple for most people and it allows you to clear your mind. Walking helps with balance and coordination. I can go on and on about walking. Lol

  61. Saara Antunovic says:

    I’m in – summers here and I need to do something so having a program to work to will be fantastic. Thanks for this, will be interesting to see how I go from here. Bring it on!!

  62. Cassie Murphy Bryant says:

    I’m in

  63. Sharon Mitchell says:

    I am going to go for my first 3 mile walk this afternoon in and around my neighborhood. I will let you know how it went.

  64. Leanne Lloyd says:

    I’m in!

  65. trummy says:

    I am OUT, got to much to do as it is- so it will still be 8 miles with a pub lunch on Fridays

  66. Tam McCallum says:

    I do fancy this but is there a way to download it to endomondo so I can set reminders.

  67. Albert Arcand says:

    At first I was concern seeing the mentioning of jogging in a walking program. Then I realized the need to take a break once in a while from strenuous walking.

  68. GreggMarie Pittman Bailey says:

    I’m in

  69. beverly says:

    i will try. I am partially disabled, and walk slowly, but it all helps.

  70. Robin B says:

    I’m in

  71. Robin B says:

    I’m in

  72. Annette Molnar says:

    I am in

  73. John Robideau says:

    In also

  74. Amy says:

    I’m in! I have been STRUGGLING to lose weight.. no carbs, now carb cycling & walking 5-6 days/week & cannot lose any weight. I cannot run due to 2 hip surgeries to fix (1st surgery) & then clean out torn (then shredded + torn cartilage) labrum in my hip. Hip will need to be replaced, but I’m only 42 & they want to wait as long as possible. Pain isn’t bad, but limited range of motion & now bad body posture. But the weight struggle continues! I do not “cheat” on my meals, but for the life of me cannot lose weight! I need to lose at least 40 lbs.

  75. Nick says:

    I’m in x

  76. Suzy Armitage says:

    Hi . I’m in . But any chance you could also put a converted kilometre distance in too. Some of us just can’t do miles!

  77. John Burns (Burnsy) says:

    Love the free app I started of with 1 goal an reached it in few week’s im now using your app MAP MY WALK (free) on a daily basis it’s the extra push needed im in

  78. Lisa Eischen says:

    I’m in!!!!

  79. Charnel Nichols Hallman says:

    I’m in

  80. Patricia Brooks says:

    I’m in, I need the motivation to go further than the 1 mile I have been walking.

  81. Lisa Larson says:

    I am in. But I would like to know how some people warm up to walk. I think I somehow need to stretch my feet more, if that make sense.

  82. Andrea Lafayette says:

    I am in. Just started yesterday with a mile, but need to start slowly due to being diagnosed with arthritis in the left knee.

  83. Don Ebberts says:

    I did this! 3 and a half years ago, I decided to start walking and what I did was very similar to what you are suggesting. I didn’t read anything, I just thought about it and came up with a plan.
    Instead of miles, I went for time. I started off walking 20 minutes, 5 times a week. After 2 weeks, I moved it up to 25 minutes, then kept increasing it by 5 minutes every 2 weeks.
    Now, I regularly walk about an hour a day, 5 days a week, usually between 4-5 miles. I have kept track of my mileage, using MapMyFitness and am getting close, 19 miles to go, to breaking 3,500 miles! Thanks for the help. I have also lost 80 pounds, as a combination of the walking and cutting down on what I eat. I really like your app!

  84. Vicki Fawcett-Adams says:

    I’m in. I hope. Lately I’ve lost all I’m motivation. It seems after losing 44# my motivation went out the window. Sad.

  85. adams12 says:

    I’ve lost 65 pounds in the last 7 months! Yayyy me! I’ve been walking 4 miles a day at least 6 days a week and I feel great. One suggestion that worked really well for me. If you can, walk half the distance in one direction leaving no choice but to walk back. I’m lucky to live near a river walk that goes for about 8 miles so just watching the seasons change and the wildlife made the walk so much more enjoyable. Petting all the dogs I meet along the way didn’t hurt either, lol.

  86. Terry Vernieuw says:

    I’m in. 54 years old, type 2 diabetic. Really struggling lately with both diet and exercise. Need to lose at least 50 lbs. Hope I can win the fight with motivation…

  87. Kellie says:

    I’m in … I’m 54 and recently donated a kidney to my brother and I really need to get back in shape. It is so hard to start again!

  88. Leona says:

    I’m in

  89. Danny says:

    I am in also

  90. TJ Jennings says:

    I’m in…

  91. Tony Johnson says:

    Going to give the 4-week waking plan a go…today day one

  92. KimEslosingit says:

    I’m in

  93. Steve micos says:

    Awesome post ! Thanks for the heads up with some of this. I’ve had a personal trainer in my time, who was alright. He made me feel great about working out, where before i felt my body worked against me by not being fast enough.

  94. Cerid Sealey says:

    I ‘m in day one today ! Hope i can achieve as well as the others in here well done to you who achieve your goal!

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