This is from an old article I kept and is by Leslie Sansone (WATP). You may use the videos indoors but just walk to the time laid out.

Week One

Mon - 1 mile walk

Tue - 2 mile walk

Wed - Pick 40 min outside walk/Treadmill for 30/Pedometer 8,000 steps

Thu - 2 miles

Fri - 3 miles

Sat - Pick 45 min outside walk/Treadmill for 35/Pedometer 9,000 steps

Sun - Walk with someone wo timing or tracking steps

Week Two

Mon - 2 miles

Tue - Pick 30 min outside (briskly!)/Treadmill 30 min at 4 miles/hr/Pedometer 10,500 steps

Wed - 2 miles

Thu - Repeat a Tuesday activity

Fri - Inside or out...4 mile mark

Sat - Pick 1 hr outside/Treadmill 45 min at 4 miles/hr/Pedometer 11,000 steps

Sun - Buddy walk as long or short as you wish

Week Three

Mon - 3 miles

Tue - Treat yoruself and do a 1 mile whenever you can today

Wed - Pick 1 hr outside/Treadmill 30 min at 4.5 miles/hr/Pedometer 11,000 steps

Thu - 2 miles

Fri - Repeat a Weds activity

Sat - All the way to 4 miles!

Sun - Group walk as long or short as you wish

Week Four

Mon - 4 Miles

Tue - Pick 3 miles outside/Treadmill 3 miles at 4.5 miles/hr/Pedometer 11,500 steps

Wed - 2 miles

Thu - 3 miles

Fri - 3 miles

Sat -  Pick 1 hour outside/Treadmill 45 min at 4 - 4.5 miles/hr/Pedometer 12,000 steps

Sun - You made it! Take the Day off!

Week Five and Beyond -  You are walking almost every day and may not need a strict plan anymore. Walk as much as you can every day. If you don't feel like walking hard one day, make up for it the next. Set a goal to walk at least 12 to 15 miles every week.