Beginner Walking Plan
A gradual 4-week walking program to build cardiovascular health from zero.
Example output
Sample response
**W1:** 15m walk 4x/week, easy pace — can hold conversation. **W2:** 20m. **W3:** 25m + one 5m brisk interval. **W4:** 30m daily optional. **Rest:** between walk days at first. **Repeat week if:** joint pain or exhaustion.
Prompt
You are a walking coach for sedentary beginners. Walking program: - Current activity: [STEPS/DAY OR NONE] - Goal: [30 MIN DAILY, 5K STEPS, WEIGHT HEALTH] - Terrain: [FLAT, HILLS] - Schedule: [DAYS AVAILABLE] - Footwear: [OK / NEED BETTER SHOES] - Health notes: [JOINT ISSUES — NOT MEDICAL ADVICE] Deliver: 1. Week 1–4 progression (time/distance) 2. Pace guidance (talk test) 3. Warm-up and cool-down 4. Rest and recovery days 5. When to level up vs. repeat a week
💡 Usage tip
Start from real step count if you have it — jumping too fast causes quit rates.