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Official challenge

12-3-30 Treadmill Walk: 4 Weeks

The popular incline walk: 12% incline, 3 mph, 30 minutes, five days a week for four weeks.

  • 28 days
  • Beginner friendly
  • Photo or video proof optional

Join the challengeSee the plan

How it works

  1. Start free. Create a BindTrue account with a name and a PIN: no email, no card.
  2. Log each day. Enter your number for the day, and add a photo or video if you like.
  3. Keep the streak. See your progress next to everyone else’s and invite friends to take it on with you.

Day-by-day plan

20 walks in 28 days, with 8 rest days.

Week 1

  1. Day 130-min walk
  2. Day 230-min walk
  3. Day 330-min walk
  4. Day 430-min walk
  5. Day 530-min walk
  6. Day 6Rest
  7. Day 7Rest

Week 2

  1. Day 830-min walk
  2. Day 930-min walk
  3. Day 1030-min walk
  4. Day 1130-min walk
  5. Day 1230-min walk
  6. Day 13Rest
  7. Day 14Rest

Week 3

  1. Day 1530-min walk
  2. Day 1630-min walk
  3. Day 1730-min walk
  4. Day 1830-min walk
  5. Day 1930-min walk
  6. Day 20Rest
  7. Day 21Rest

Week 4

  1. Day 2230-min walk
  2. Day 2330-min walk
  3. Day 2430-min walk
  4. Day 2530-min walk
  5. Day 2630-min walk
  6. Day 27Rest
  7. Day 28Rest

Tips

  • Start at 15–20 minutes if 30 is too much, and add a few minutes each week.
  • Don’t hang on the rails.
  • Easy on the knees, hard on the calories.
  • Knee or back problems: lower the incline first.

How to do it with good form: the incline treadmill walk.

Sharp pain, dizziness or chest pain: stop and rest. If you have a health condition or you are pregnant, check with your doctor first.

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