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 Sep 2	Sep 2 Run+Walk 25 mins	Sep 3 Rest	Sep 4 Run+Walk 25 mins	Sep 5 Rest	Sep 6 Walk 30 mins	Sep 7 Run+Walk 25 mins	Sep 8 Rest
Week 2 Sep 9	Sep 9 Run+Walk 25 mins	Sep 10 Rest	Sep 11 Run+Walk 25 mins	Sep 12 Rest	Sep 13 Walk 30 mins	Sep 14 Run+Walk 30 mins	Sep 15 Rest
Week 3 Sep 16	Sep 16 Run+Walk 25 mins	Sep 17 Rest	Sep 18 Run+Walk 30 mins	Sep 19 Rest	Sep 20 Walk 30 mins	Sep 21 Run+Walk 35 mins	Sep 22 Rest
Week 4 Sep 23	Sep 23 Run+Walk 30 mins	Sep 24 Rest	Sep 25 Run+Walk 30 mins	Sep 26 Rest	Sep 27 Walk 35 mins	Sep 28 Run+Walk 40 mins	Sep 29 Rest
Week 5 Sep 30	Sep 30 Run+Walk 30 mins	Oct 1 Rest	Oct 2 Run+Walk 30 mins	Oct 3 Rest	Oct 4 Walk 35 mins	Oct 5 Run+Walk 42 mins	Oct 6 Rest
Week 6 Oct 7	Oct 7 Run+Walk 35 mins	Oct 8 Walk 25 mins	Oct 9 Run+Walk 30 mins	Oct 10 Rest	Oct 11 Walk 35 mins	Oct 12 Run+Walk 42 mins	Oct 13 Rest
Week 7 Oct 14	Oct 14 Run+Walk 35 mins	Oct 15 Walk 25 mins	Oct 16 Run+Walk 35 mins	Oct 17 Rest	Oct 18 Walk 40 mins	Oct 19 Run+Walk 40 mins	Oct 20 Rest
Week 8 Oct 21	Oct 21 Run+Walk 42 mins	Oct 22 Walk 25 mins	Oct 23 Run+Walk 36 mins	Oct 24 Rest	Oct 25 Walk 40 mins	Oct 26 Run+Walk 40 mins	Oct 27 Rest
Week 9 Oct 28	Oct 28 Run+Walk 42 mins	Oct 29 Walk 30 mins	Oct 30 Run+Walk 42 mins	Oct 31 Rest	Nov 1 Walk 30 mins	Nov 2 Run+Walk 42 mins	Nov 3 Rest
Week 10 Nov 4	Nov 4 Run+Walk 40 mins	Nov 5 Walk 30 mins	Nov 6 Run+Walk 30 mins	Nov 7 Rest	Nov 8 Walk 25 mins	Nov 9 Rest	Nov 10 5K Race!

Warning

Based on your selected race date you should have started training on Sep 02, 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.