Training Plans > 5k Training Plans > Run-Walk 5k Training Plan

Run-Walk 5k Training Plan

Training Plan Overview

The 5K Run+Walk Training Plan is a perfect plan for those who are currently working out and want to train to finish a 5K the enjoyable way (with a combination of mostly running with a little walking)! Run+Walking involves intervals of mostly running minutes with short walking segments repeatedly through the workout. The program starts with three 25-30 minute Run+Walk Workouts (3min run/2 min walk) and one 30-minute cross-training workout and gradually progresses to three Run+Walk Workouts (5min run/1 min walk), and one crossing training workout. Run+Walk is an easy way to learn to run and have fun along the way!

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Run-Walk 5k Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 5k training plan

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Jan 23	Jan 23 Run+Walk 25 mins	Jan 24 Rest	Jan 25 Run+Walk 25 mins	Jan 26 Rest	Jan 27 Walk 30 mins	Jan 28 Run+Walk 25 mins	Jan 29 Rest
Week 2 Jan 30	Jan 30 Run+Walk 25 mins	Jan 31 Rest	Feb 1 Run+Walk 25 mins	Feb 2 Rest	Feb 3 Walk 30 mins	Feb 4 Run+Walk 30 mins	Feb 5 Rest
Week 3 Feb 6	Feb 6 Run+Walk 25 mins	Feb 7 Rest	Feb 8 Run+Walk 30 mins	Feb 9 Rest	Feb 10 Walk 30 mins	Feb 11 Run+Walk 35 mins	Feb 12 Rest
Week 4 Feb 13	Feb 13 Run+Walk 30 mins	Feb 14 Rest	Feb 15 Run+Walk 30 mins	Feb 16 Rest	Feb 17 Walk 35 mins	Feb 18 Run+Walk 40 mins	Feb 19 Rest
Week 5 Feb 20	Feb 20 Run+Walk 30 mins	Feb 21 Rest	Feb 22 Run+Walk 30 mins	Feb 23 Rest	Feb 24 Walk 35 mins	Feb 25 Run+Walk 42 mins	Feb 26 Rest
Week 6 Feb 27	Feb 27 Run+Walk 35 mins	Feb 28 Walk 25 mins	Feb 29 Run+Walk 30 mins	Mar 1 Rest	Mar 2 Walk 35 mins	Mar 3 Run+Walk 42 mins	Mar 4 Rest
Week 7 Mar 5	Mar 5 Run+Walk 35 mins	Mar 6 Walk 25 mins	Mar 7 Run+Walk 35 mins	Mar 8 Rest	Mar 9 Walk 40 mins	Mar 10 Run+Walk 40 mins	Mar 11 Rest
Week 8 Mar 12	Mar 12 Run+Walk 42 mins	Mar 13 Walk 25 mins	Mar 14 Run+Walk 36 mins	Mar 15 Rest	Mar 16 Walk 40 mins	Mar 17 Run+Walk 40 mins	Mar 18 Rest
Week 9 Mar 19	Mar 19 Run+Walk 42 mins	Mar 20 Walk 30 mins	Mar 21 Run+Walk 42 mins	Mar 22 Rest	Mar 23 Walk 30 mins	Mar 24 Run+Walk 42 mins	Mar 25 Rest
Week 10 Mar 26	Mar 26 Run+Walk 40 mins	Mar 27 Walk 30 mins	Mar 28 Run+Walk 30 mins	Mar 29 Rest	Mar 30 Walk 25 mins	Mar 31 Rest	Apr 1 5K Race!

Warning

Based on your selected race date you should have started training on Jan 23, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.