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The plan pack
Four sheets, one print job. Each starts on its own page.
Printable treadmill plan for your fridge
Name: Start date:
| Week | Daily | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|---|
| 1 | 5 min | |||||||
| 2 | 8 min | |||||||
| 3 | 10 min | |||||||
| 4 | 15 min | |||||||
| 5 | 18 min | |||||||
| 6 | 20 min | |||||||
| 7 | 25 min | |||||||
| 8 | 30 min |
The rules#
- Five minutes counts. A slow walk counts. Holding the rails counts.
- Missed a day? Tick the next one. No making up, no punishment.
- Repeat any week that doesn't feel easy yet. There's no deadline.
- Week 8 = 30 minutes, 5 days = 150 minutes a week.
My reason:
Scan for the timer, the plan and more.
treadmillsanonymous.org · Not medical advice. Check with your doctor before starting, especially with a health condition.
The 12 Steps poster (printable)
- We admitted our treadmill had become furniture.
- We came to believe a 5-minute walk could restore us to motion.
- We made a decision to clear the deck.
- We made a fearless inventory of our excuses.
- We admitted to ourselves, and to one other person, that we were starting.
- We became entirely ready to go slow.
- We humbly put on our shoes.
- We made a list of everything we'd rather be watching.
- We made amends with our body.
- We continued to show up, and when we missed, promptly started again.
- We sought to add a minute here and there.
- Having had a breakthrough, we carried the message to other treadmill owners.
Scan for the timer, the plan and more.
Treadmills Anonymous · treadmillsanonymous.org · Five minutes counts.
Couch-to-Belt printable checklist
| Week | Each session | 1 | 2 | 3 |
|---|---|---|---|---|
| 1 | 2 min easy, then 3 × (1 min brisk + 2 min easy), then 2 min easy (13 min) | |||
| 2 | 2 min easy, then 4 × (1 min brisk + 2 min easy), then 2 min easy (16 min) | |||
| 3 | 3 min easy, then 4 × (2 min brisk + 2 min easy), then 3 min easy (22 min) | |||
| 4 | 3 min easy, then 5 × (2 min brisk + 2 min easy), then 3 min easy (26 min) | |||
| 5 | 3 min easy, then 4 × (3 min brisk + 2 min easy), then 3 min easy (26 min) | |||
| 6 | 3 min easy, 20 min brisk without stopping, 3 min easy (26 min) |
Scan for the timer, the plan and more.
treadmillsanonymous.org · Not medical advice. Stop if you feel chest pain, dizziness or unusual breathlessness.
Questions to ask your doctor before starting to walk
Print this and bring it. Most doctors are thrilled you're asking.
Questions to ask#
- Is it safe for me to start walking on a treadmill? Is there anything I should avoid?
- How long and how fast should I start, given my health?
- Are there warning signs that mean I should stop and call you?
- Do any of my medications change how I should exercise (for example blood pressure, heart or diabetes medication)?
- If I have diabetes: should I check my blood sugar before or after walking?
- I have pain in my ______. Should I see a physical therapist before I start?
- Is there a heart rate or effort level I should stay under?
- When should I come back to check how it's going?
Bring with you#
- A list of your medications and doses
- Your treadmill's maximum user weight
- Anything that's stopped you walking before (pain, breathlessness, dizziness)
My notes#
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Scan for the timer, the plan and more.