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Sample ‘Get Off the Couch’ Plan

Total Beginners

Below is a sample ‘Get off the Couch’ Plan. This sample plan is broken down into 4 weeks, focusing on creating and building on your new movement habit – ‘The After Dinner Walk’.


Week 1After dinner instead of collapsing on the couch, we will start going for a walk
Monday
Walk at a comfortable pace for 5 minutes
Tuesday
Walk comfortably for 10 minutes
Wednesday
Walk at a comfortable pace for 15 minutes
Thursday
Walk at a comfortable pace for 20 minutes
Friday
Rest day
Saturday
Walk comfortably for 20 minutes
Sunday
Walk at a comfortable pace for 20 minutes

Week 2 – This week, we will increase the speed of your walk
Monday
For 5 minutes normal pace, 5 minutes fast pace, 5 minutes normal pace
Tuesday
For 7 minutes normal pace, 7 minutes fast pace, 7 minutes normal pace
Wednesday
Walk at a fast, but still comfortable pace or 15 minutes
Thursday
Rest Day
Friday
Walk for 5 minutes at normal pace, 10 minutes at a fast pace, 5 minutes at a normal pace
Saturday
Walk at a fast, but still comfortable pace or 20 minutes
Sunday
Walk comfortably for 30 minutes

Week 3 – Let’s walk a little longer
Monday
For 5 minutes normal pace, 15 minutes fast pace, 5 minutes normal pace
Tuesday
For 5 minutes normal pace, 20 minutes fast pace, 5 minutes normal pace
Wednesday
Rest Day
Thursday
For 5 minutes normal pace, 30 minutes fast pace, 5 minutes normal pace
Friday
Walk at a fast, but still comfortable pace or 45 minutes
Saturday
For 5 minutes normal pace, 20 minutes fast pace, 5 minutes very fast pace, 20 minutes fast pace, 5 minutes normal pace
Sunday
Walk comfortably for 45 minutes

Week 4 – Let’s speed it up even more
Monday
For 5 minutes normal pace, 35 minutes fast pace, 5 minutes normal pace
Tuesday
Rest Day
Wednesday
For 5 minutes normal pace, 20 minutes fast pace, 5 minutes very fast pace, 20 minutes fast pace, 5 minutes normal pace
Thursday
Walk at a fast, but still comfortable pace for 45 minutes
Friday
For a total of 50 minutes alternate every 5 minutes normal pace, fast pace, very fast pace, finish with normal pace
Saturday
Walk comfortably for 45 minutes
Sunday
For a total of 50 minutes alternate every 5 minutes normal pace, fast pace, very fast pace, finish with normal pace

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