This walking plan is for you, even if:
You get winded walking up a single flight of stairs
You’ve started and quit fitness programs multiple times before
You’ve never exercised consistently in your life
You feel uncomfortable or embarrassed about exercising in public
This 10-week walking program was created specifically for people who don’t consider themselves “fitness people.” We start with just 15 minutes of easy walking and build gradually, so you’ll never face that overwhelming feeling that makes most beginners quit.
You don’t need another fitness program that was secretly designed for already-active people. Our walking plan was created by someone who once couldn’t walk for 2 minutes without stopping (Coach Martinus weighed 330 pounds when he started).
Your day-by-day walking plan starts with just 15 minutes (with breaks!) and builds gradually over 10 weeks
Simple instructions a 10-year-old could follow with weekly checklists broken into achievable steps
Quick sessions designed for busy people with real lives and responsibilities
Body-friendly approach with specific modifications for different body types and common discomforts
Options for walking indoors plus audio guidance through the app for companionship
Our supportive community of fellow beginners understands exactly where you're starting from
End your fitness frustration today
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total | |
|---|---|---|---|---|---|---|---|---|
| Running | Walk 20-30m |
Easy 1.5mi |
Easy 2.5mi |
Easy 1.5mi |
Rest | Long 3mi |
8.5mi | |
| Strength | Mobility | Anterior | Posterior |
Join thousands who’ve transformed their fitness with walking
Progressive schedule with day-by-day instructions customized for true beginners
Expert demonstrations of proper walking form to prevent pain and maximize benefits
Connect with fellow beginners for accountability, encouragement and celebration
Weekly checklists and milestone trackers to visualize your improvement and stay motivated
5 downloadable audio sessions with coaching cues and motivation for when you need company
One-on-one 15-minute virtual coaching call with a Slow AF Run Club walking coach ($49 value) Only 12 spots remaining!
This proven program has helped thousands transform from sedentary to active. Your journey to becoming a confident walker begins with a single step.
Lower risk of cardiovascular events with regular walking Harvard Medical School, 2023
Connect with fellow beginners for accountability, encouragement and celebration
Average increase in aerobic capacity with 10-week walking program American Journal of Health Promotion, 2023
Martinus Evans is the founder of Slow AF Run Club, an award-winning certified running coach, and author. After being told by a doctor that he was “too fat to run,” he went from being unable to run for more than 15 seconds to completing multiple marathons. Featured in major publications like Runner’s World, The New York Times, and Men’s Health, Martinus has built an inclusive community of over 10,000 runners who believe that running is for everybody and every body. His approach focuses on making running accessible and enjoyable for all people, regardless of size, shape, or speed.
Martinus Evans is the founder of Slow AF Run Club, an award-winning certified running coach, and author. After being told by a doctor that he was “too fat to run,” he went from being unable to run for more than 15 seconds to completing multiple marathons. Featured in major publications like Runner’s World, The New York Times, and Men’s Health, Martinus has built an inclusive community of over 10,000 runners who believe that running is for everybody and every body. His approach focuses on making running accessible and enjoyable for all people, regardless of size, shape, or speed.
Yes! This program was specifically designed for people who get winded walking up a flight of stairs. Our first week starts with just 15 minutes of walking at your own pace, with permission to take breaks when needed. Many of our most successful participants couldn’t walk around their block when they started.
Then you’re exactly who we created this for. Traditional fitness programs are designed by naturally athletic people who don’t understand true beginners. Our walking plan addresses the real reasons people quit: too much too soon, confusing instructions, feeling alone, and not seeing progress. The program was specifically designed for people who have tried and struggled with other fitness approaches.
Nope! Whatever comfortable shoes and clothes you already have will work fine to start. We include guidance on simple footwear upgrades if you choose to make them later, but we firmly believe that waiting for “proper gear” is just another obstacle to getting started.
Not if you’re not comfortable with that! Many of our participants start by walking inside their homes, at a mall, or on a treadmill. The plan includes specific guidance for indoor walking options and gradually transitioning to outdoor walking only if and when you feel ready.
Then you’re normal! The plan includes specific “get back on track” guidance because we expect life to get in the way sometimes. Unlike rigid programs that make you feel like a failure if you miss a day, our approach includes simple strategies for adjusting and continuing without guilt or starting over.
While many people do experience weight loss with consistent walking, this program focuses first on building a sustainable movement habit. Research shows that regular walking improves energy, mood, sleep, and health markers like blood pressure and blood sugar, regardless of weight changes. We’ve included specific guidance on how walking supports health improvement for those with various goals.
Free plans typically provide generic instructions without addressing the real obstacles beginners face. Our plan includes personalized pacing guidance, expert form videos to prevent pain, customizable schedules for different fitness levels, private community support, and proven psychological techniques to help you stick with it. We’ve refined this approach with feedback from over 5,000 beginners to ensure it works for people who’ve never succeeded with generic programs.
JOIN THE 5K SUCCESS JOURNEY
From your very first step to crossing that 5K finish line, we’ll be with you every step of the way.