Runner's World's Start Walking Plan (7 Weeks)

This plan, developed by coach and exercise physiologist Janet Hamilton and 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.

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