Free program
Build a walking habit without running: 4 walks a week, then 5, lasting 15–40 minutes. Start only if you can walk on level ground for 15 minutes without pain.
Tick off your exercises as you go: it is saved on this device.
2 weeks
Level terrain, a pace where you can talk but not easily sing. Repeat a week if recovery is insufficient.
Coach's note
General template for adults without known exercise restrictions. Displayed age and sex are a fictional profile required by the format, not eligibility criteria. Have the plan adapted for injury, illness or uncertainty. Stop for pain, dizziness or unusual breathlessness.
Coach's note
Start with 5 easy minutes, walk briskly, finish with 5 easy minutes. Durations below include these 10 minutes. Choose a safe route and comfortable shoes. Unlisted days are rest or optional easy strolls.
Workout
Easy minutes count toward the total; there is no required distance or speed.
Workout
Easy minutes count toward the total; there is no required distance or speed.
Recovery
2 weeks
Level terrain, a pace where you can talk but not easily sing. Repeat a week if recovery is insufficient.
Workout
Easy minutes count toward the total; there is no required distance or speed.
Workout
Easy minutes count toward the total; there is no required distance or speed.
Recovery
2 weeks
Level terrain, a pace where you can talk but not easily sing. Repeat a week if recovery is insufficient.
Workout
Easy minutes count toward the total; there is no required distance or speed.
Workout
Easy minutes count toward the total; there is no required distance or speed.
Recovery
Resources
These sources inform general guidance; session scheduling is a PROGRAM editorial proposal, not a protocol validated by these organisations.
