Hit Your Stride With The 5-week Walking Workout Plan

by CAITLIN MURPHY / Special contributor to KING 5


Posted on July 11, 2013 at 1:05 PM

Updated today at 1:47 PM

If you are new to working out, walking is a great way to begin your fitness journey. Its accessible – all you need is a good pair of shoes – and offers an opportunity to get outside and enjoy the summer weather. Plus, walking boasts a myriad of health benefits. 

According to the Mayo Clinic[1], along with helping you get in shape, walking can prevent and manage heart disease, high blood pressure and Type 2 diabetes.  And there is nothing like a walk in the sunshine to put you in a good mood.

PHOTOS: Hit your stride with the 5-Week Walking Workout Plan [2]

Perhaps youve already heard about hitting 10,000 steps per day, and maybe youve even bought a pedometer. To help you keep up your walking workout and build your stamina, personal trainer and certified running coach has Beth Baker has designed a 5-week Walking Workout Plan.

Baker and her company Running Evolution have been featured in Runners World magazine. Bakers goal is to reduce intimidation sometimes associated with running and walking.  She empowers fitness newbies to lace up their sneakers and enjoy the health and community benefits of running and walking groups.

Baker shares her 5-Week Walking Workout Plan, plus a few guidelines and tips to consider before you get started.

Walking Plan Guidelines

    Make sure you have proper footwear. Walking and running shoes are best, so leave the cross trainers for another workout.     While walking you should be able to hold a conversation. If you feel out of breath at any point, feel free to take a break. However, for a brisk walk you should feel your breath and pace increase. Baker says that even with a brisk walk you should still be able to say the alphabet out loud.     Bakers plan employs alternating brisk walks or jogs with basic walking for light interval training. This technique will help you build your stamina and even work your way up to running.     To do this, set your watch for timed intervals. You can also find a set of trees, benches or lampposts and use them as guides to alternate your pace between brisk and basic walking. Walking uphill is another way to add intensity.

Baker’s Top 3 Tips for Success

1.    Lay out your clothes the night before:  To tackle exercise excuses, find your shorts, shoes and socks and leave then by the bed so they are ready and waiting for you first thing you in the morning. 2.    Create Goal Cards: When starting a program, Baker asks her clients to create goal cards.  To do this, write your 3-week, 2-month and 6-month goals on a sheet of paper or a series of note cards.  Write the goal as if you have already accomplished it. Also include how you will feel when you achieve your goal and the obstacles you had to overcome in the process.  Example: I am so proud of myself for committing to walking, and finishing my first 5K race walk. I am so happy my mom was able to watch my kids, and I got the support I needed. I feel great.  Baker says identifying both goals and obstacles will help you create a successful plan of action. 3.    Make Facebook and your friends hold you accountable.  Make a workout date to meet you friends for daily walks, or promise to post pictures of your exercise endeavors on Facebook.  Employ the power of friendship (both in person and digital) for support and to keep you accountable. 5-Week Walking Workout Plan (download Word doc[3])

(This workout plan will have you walking four days per week)

     Week 1:  Mon: 20 min Rotate jog or brisk walk 4 min/walk slow for 1 min Tue: 30 min Walk up and down hills Wed: Off  Thurs: 30 Rotate jog SLOW 4min /walk 1 Fri: Off  Sat: Brisk Walk  30 min Sun: Off

    Week 2: Mon: 20 min Rotate jog or brisk walk 4 min/walk slow 1min) Tue: :30 min Walk up and down hills Wed: Off  Thurs: Jog SLOW 30 min (rotate jog 4mins/walk 1) Fri: Off  Sat: Brisk Walk:30 min Sun: Off

    Week 3: Mon: Jog: 20 min (rotate jog or brisk walk 5 min/walk slow 1min) Tue: 30 min Walk up and down hill Wed: Off  Thurs: Jog SLOW:30 min (rotate jog 4 min/walk 1 min) Fri: Off  Sat: Brisk Walk 30 min Sun: Off

    Week 4 Mon: Jog: 20min (rotate jog or brisk walk 5 min/walk slow 1min) Tue: 30 min Walk up and down hills Wed: Off  Thurs: Jog SLOW 30min (rotate jog 5/walk 1) Fri: Off  Sat: Brisk Walk:30 min Sun: Off

    Week 5 Mon: Jog: 25 min (rotate jog or brisk walk 6 min/walk 1min) Tue: 30 min Walk up and down hills Wed: Off  Thurs : Jog SLOW 35min (rotate jog 4/walk 1) Fri: Off  Sat: Brisk Walk 30 min Sun: Off

So grab a friend (furry or otherwise) and head outside for a walk this summer. This 5-Week Walking Workout plan will get you on the road to great shape in no time.

You can learn more about Beth Baker and Running Evolution from her website  and on social media Twitter @runningevolve and Facebook [4][5][6]


  1. ^ Mayo Clinic (www.mayoclinic.com)
  2. ^ PHOTOS: Hit your stride with the 5-Week Walking Workout Plan (www.king5.com)
  3. ^ download Word doc (images.bimedia.net)
  4. ^ website (runningevolution.com)
  5. ^ @runningevolve (twitter.com)
  6. ^ Facebook (www.facebook.com)

Original Story Here


Lunch Pails & Lipstick: Workout Tips

Remember this clean eating post from our real mom Jen Senecal? The response was amazing and we had many requests for workout tips. Jen put a list of tips together to keep all of us motivated while following our fitness … http://www.lunchpailsandlipstick.com/2013/06/workout-tips.html

Workout tips from CrossTown Fitness | WGN-TV

Ana is around town at CrossTown Fitness in the West Loop. http://wgntv.com/2013/07/01/around-town-crosstown-fitness/

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  1. Reply

    Is There An Online Site That Gives Free Workout Tips? I’m looking for a site that gives free workout tips and tips on getting abs. I don’t need a so-called “quick trick” that will supposedly get me a six-pack in 2 days. I just want tips on how to work out and what to eat to get in shape.

      • HealthNut
      • July 12, 2013

      If you want to stay in shape, you need to adopt healthy eating habits and make exercise a part of your daily life.

      How to start?

      Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.

      If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.

      For those who are above 35 years old, overweight, or have medical problems, you need to check with a medical doctor before you embark on an exercise programme.

      Frequency or How often?

      Exercise for at least 20 minutes, 3 times a week or more

      Intensity and duration?

      Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.

      Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.

    • XP
    • July 12, 2013

    Can I Have Some Good Workout Tips? Hey could I get some good workout tips. I’m medium built but i want to be lean and fit. I also want to tone and shape my legs a lot. Please tell me if you have any good tips!

      • HealthNut
      • July 12, 2013

      Yes,visit the following sites for fitness.You may not need a full-fledged diet right now, but you can still incorporate some slim-down strategies into your daily life.

      Eat breakfast. Studies show that eating breakfast is associated with keeping weight off once you’ve lost it.

      Fill up on low-cal foods. Start every meal with the items on your plate that are lowest in calories. By the time you get to the other foods, you won’t be so hungry, possibly decreasing your total intake.

      Begin with soup. Starting lunch or dinner with a broth-based, vegetable-filled soup will curb hunger so you’ll be less tempted to eat higher-calorie foods.

      Arrive fashionably late. Without as much time near the buffet table at parties, you’ll eat less.

      Divide your lunch. Afternoon snacker? Cut your lunch in half: have part at mealtime and the other half later in the afternoon.

      Swap mustard for mayo. A tablespoon of mayonnaise has 100 calories, compared with 10 calories for a tablespoon of yellow mustard.

      Duration of Exercise
      You may not be exercising long enough. The rule of thumb is cardio for 30 minutes, three times per week. If you really want to reach your goal, try five 45-minute cardio workouts per week. That sounds like a lot of exercise, but remember this is in order to meet your goal, not necessarily maintain it.

  2. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

      • HealthNut
      • July 12, 2013

      I suggest you eat bread buns for lunch daily. the buns will give your butt a boost in self confidence. it will then want to sit more and you will make more biscuits. dogs love biscuits. and i love dogs. i dont understand how hard it is. by the way, dont use recycle bins..use regular bins to dispose your old buns. or take then to the local park to feed to the birds. its great to give back to nature!! give back! NOW!i demand you leave at once. you are breaking and entering!!

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