Printable Free Exercise Plan: 12 Week Advanced Walking Program

2010-08-04T13:39:36+00:00Health & Fitness|

So you’ve mastered both the beginner and intermediate walking programs? No worries. Keep your walking shoes laced for the free Get Your Move On: 12 Week Advanced Walking Program. I’ve said it once, I’ll say it again – walking is a simple, fun, and frugal form of exercise with many healthy benefits, including a healthier heart, stronger bones and joints, weight loss, increased energy levels, and a better night’s sleep.

If you are new or returning to an exercise program, please consider these Tips for Starting a Walking Program to help you along the right path.


Download: Printable 12 Week Advanced Walking Program (PDF)

12 Week Advanced Walking Program: Get Your Move On

For those with a walking background, then get your move on with this advanced plan with intervals. The Get Your Move On program adds variety to your workout by changing your exercise duration each session. By mixing longer and shorter sessions, you will add cardio variety to your calorie blasting workout. If you find any given week too difficult, repeat it before moving on to the next week. No one says you have to complete the program in 12 weeks. Before starting any new fitness program, please consult with your physician.

Get familiar with the plan terminology:

  • Warm Up. Each session begins with a 5 minute easy walking pace. Go slow and easy to get your muscles, joints, and ligaments warmed up.
  • Brisk Walking. After your warm up, increase your pace just a little bit. You should be comfortable, not out of breath, and able to carry on a conversation. Keep your pace even and easy.
  • Distance. This plan does not calculate your distance walked. This plan is all about the time you spend walking, not how far you travel.
  • Cool Down. Each session ends with a 5 minute cool down. Go slow and easy to lower your heart rate.
  • Total Exercise Time. The total time spent walking, including your warm up and cool down.
  • Number of Days per Week. You should try to walk at least 3 times per week. If walking Mondays, Wednesdays, and Fridays is difficult, then try Tuesdays, Thursdays, and Saturdays. The point is to be consistent.

Go ahead and try these walking plans if the advanced program is not right for you:

Feel free to use the Free Printable Workout Log to track the distance you walk each week. Minding the details like your goals or how you’re feeling on a given day can help you stay on track.


  1. Jessi October 27, 2009 at 5:37 am

    Quick question (besides saying this is the first time I’ve commented but not in reading your blog!) – I was looking at the beginner and now intermediate plans and I noticed that in the beginner version you say brisk walking (miles) – yet here in the intermediate it says brisk (minutes).

    Which one is it? 🙂

    Thanks for coming up with these sheets! Very useful!


  2. Maria February 1, 2011 at 11:41 am

    Perhaps I can’t see the wood for the trees but what does M/W/F stand for?
    Is M-arathon?, W-alk, F-orget about it!!!…haha!
    Thank-you in advance :)..

  3. Kerry February 1, 2011 at 11:52 am

    @Maria The MWF notation stands for: Monday, Wednesday, Friday! 😉

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