Walking workout generator
Pick a style, your level and how long you've got. You get a structured session with pace targets — and a timer that walks you through it, beep by beep.
Alternate fast pushes with steady recoveries. The fastest way to raise your everyday walking speed.
Loose shoulders, easy breathing. Let your stride find its rhythm.
Your session, segment by segment
| Start | Segment | Minutes | Effort | Target pace |
|---|---|---|---|---|
| 0:00 | Warm-up | 5 | Easy | 23:05/mi |
| 5:00 | Push 1 | 1 | Brisk | 17:09/mi |
| 6:00 | Recover 1 | 2 | Steady | 20:00/mi |
| 8:00 | Push 2 | 1 | Brisk | 17:09/mi |
| 9:00 | Recover 2 | 2 | Steady | 20:00/mi |
| 11:00 | Push 3 | 1 | Brisk | 17:09/mi |
| 12:00 | Recover 3 | 2 | Steady | 20:00/mi |
| 14:00 | Push 4 | 1 | Brisk | 17:09/mi |
| 15:00 | Recover 4 | 2 | Steady | 20:00/mi |
| 17:00 | Push 5 | 1 | Brisk | 17:09/mi |
| 18:00 | Recover 5 | 2 | Steady | 20:00/mi |
| 20:00 | Push 6 | 1 | Brisk | 17:09/mi |
| 21:00 | Recover 6 | 2 | Steady | 20:00/mi |
| 23:00 | Steady | 2 | Steady | 20:00/mi |
| 25:00 | Cool-down | 5 | Easy | 23:05/mi |
Choosing a walking workout
New to structured walking? Start with beginner intervals twice a week and easy walks in between. After three or four weeks, try intermediate.
Training for a 5K or a long charity walk? Do one endurance session a week that grows by 5–10 minutes, one interval or progressive session, and keep the rest easy.
Short on time or stuck indoors? Hills on a treadmill give the most effort per minute at a walking speed. The 12-3-30 workout is the famous version; Japanese interval walking is the well-studied outdoor one.
Want a week-by-week plan around your schedule and goal? Try the personal walking plan builder.
Questions walkers ask
What is an interval walking workout?
Short bouts of fast walking separated by easier recovery walking — for example 1 minute fast, 2 minutes steady, repeated. Research such as Karstoft et al. (Diabetes Care, 2013) found interval walking improved fitness and blood-sugar control more than continuous walking of the same energy cost.
How long should a walking workout be?
Twenty to 45 minutes suits most people. The CDC and WHO recommend at least 150 minutes of moderate activity a week, which is five 30-minute walks.
Does the timer work with my screen off?
Keep the page open: it asks your phone to keep the screen awake while the timer runs, beeps at each change and vibrates on phones that support it. Browsers pause timers in background tabs, so the timer catches up when you return.
How fast is "fast" in these workouts?
Effort is relative. Target paces shown are for a typical adult; if you cannot talk at all, slow down; if you can sing, speed up.