WalkJogRun

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5k Training Plans


What's New in Version 4.0.0

  • Create routes directly in the app- in 2 different ways! Draw a route on the map OR track your run with GPS
  • New route actions available from the list. Run it, log it, share it. Just tap a row to reveal these actions
  • All your training data is now available in the app as well as the website
  • Elevation charts now available when viewing routes

Requirements:
Compatible with iPhone 4 or newer, iPad and iPod touch.
Requires iOS 5.0 or later.

Languages:
English

Reviews


"There are many apps that track where and how much you run, but not many to help you discover new places to run. Luckily, there's the WalkJogRun app, which gives you the ability to navigate through over 500,000 user-submitted map-based running trails."
Sang Tang
The Unofficial Apple Weblog



"Looking for a good route to run while on vacation? Or a new one near home? This $2.99 app taps a library of over 400,000 user-created routes. A newly added city-search feature lets you plan ahead, and you can create your own routes on the WalkJogRun site."
Rick Broida
"Four Killer iPhone apps for runners" for CNET's iPhone Atlas



"Finding a time to fit in fitness when you're traveling isn’t always easy, but this app makes it a little less complicated"
Melanie Nayer's
"Must have iPhone Travel Apps" for Cheapflights.com



"If you're a hardcore runner or just someone who likes to blaze new trails, WalkJogRun Routes is money well spent."
Rick Broida
CNET's iPhone Atlas



GeekSugar's website of the day 5/7/2009

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iPhone Training Plans   >  5k Training App  > Walk-Run 5k Training App

Walk-Run 5k Training App

Beginner Marathon Training Plan screen

Training Plan Overview

The 5K Walk-Run Training Plan is a perfect plan for those who are currently walking or want to train to do a combination of mostly walking with a little running to finish a 5K event. Walk+Running involves intervals of mostly walking minutes with short running segments repeatedly through the workout. The program starts with three Walk+Run Workouts (1min run/3 min walk) and one walking only workout for 24-30 minutes each and gradually progresses to Walk+Running 40-60 minutes (2min run/3 min walk) three times, walking twice per week in ten weeks! It's fun, it's fast and it's the perfect way to get fit.

Download it now!
If you don't have an iPhone, iPad or iPod touch you can still follow the program on your computer. Get the Walk-Run 5k Training Plan.

Training Plan Mileage Chart

Week 1 Sample

Monday

Warm up walking 5 minutes - then run for 1 minute followed by 3 minutes of walking for a total of 24 minutes. Cool down walking 5 minutes.

Start every workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.

Tuesday

Rest days are just as important as running days.

As you build in distance, rest days allow your body a little down time to recover and adapt the program. Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.

Wednesday

Warm up walking 5 minutes - then run for 1 minute followed by 3 minutes of walking for a total of 24 minutes. Cool down walking 5 minutes.

The Walk Run 5K program includes alternating running minutes with walking minutes throughout every workout to allow your body time to adapt to the demands of running. It's the fun way to learn to run!

Stick with the progression of the schedule and before you know it, you'll be tackling several miles and loving it!

Thursday

Finish every run workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.

Friday

Walk 30 minutes at a moderate to brisk pace.

After warming up, run at a "conversational" pace, or one where you can still talk. This pace should be a few notches above your easy warm up pace or a level in which you are breathing a little more vigorously, but not reaching for air.

If the run-walk interval is too challenging, add one more minute to the walking interval to catch your breath.

Saturday

Warm up walking 5 minutes - then run for 1 minute followed by 3 minutes of walking for a total of 24 minutes. Cool down walking 5 minutes.

There are three Walk Run workouts and one walking workout every week. The W R sessions alternate every other day to allow your muscles, tendons and joints time to recover from the impact of running.

You can walk on the alternate days, or if you enjoy another activity (cross-training), the days in between the run-walk workouts is the perfect place to get them in!

Sunday

Create a "carrot," or something to strive for and mark out a course in your neighborhood. Drive one mile away from your home and make a mental mark.

Follow the gradual progression of the schedule in minutes, and keep your mind focused on reaching that mile marker. You'll get there, I promise!

Download it now!