Training Plans > 5k Training Plans > Walk 5k Training Plan

Walk 5k Training Plan

Training Plan Overview

The 5K Walk Training Plan is a perfect plan for those who want to get active and train to walk a 5K event. The program starts with four walking workouts of 15-20 minutes and gradually progresses to walking 40-60 minutes five times per week in ten weeks! It's fun, it's fast and it's the perfect way to get fit.

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 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 Nov 25	Nov 25 Walk 20 mins	Nov 26 Rest	Nov 27 Walk 20 mins	Nov 28 Rest	Nov 29 Walk 15 mins	Nov 30 Walk 20 mins	Dec 1 Rest
Week 2 Dec 2	Dec 2 Walk 20 mins	Dec 3 Rest	Dec 4 Walk 20 mins	Dec 5 Rest	Dec 6 Walk 15 mins	Dec 7 Walk 25 mins	Dec 8 Rest
Week 3 Dec 9	Dec 9 Walk 20 mins	Dec 10 Rest	Dec 11 Walk 25 mins	Dec 12 Rest	Dec 13 Walk 15 mins	Dec 14 Walk 30 mins	Dec 15 Rest
Week 4 Dec 16	Dec 16 Walk 25 mins	Dec 17 Rest	Dec 18 Walk 25 mins	Dec 19 Rest	Dec 20 Walk 20 mins	Dec 21 Walk 35 mins	Dec 22 Rest
Week 5 Dec 23	Dec 23 Walk 25 mins	Dec 24 Rest	Dec 25 Walk 30 mins	Dec 26 Rest	Dec 27 Walk 25 mins	Dec 28 Walk 40 mins	Dec 29 Rest
Week 6 Dec 30	Dec 30 Walk 30 mins	Dec 31 Walk 25 mins	Jan 1 Walk 30 mins	Jan 2 Rest	Jan 3 Walk 25 mins	Jan 4 Walk 45 mins	Jan 5 Rest
Week 7 Jan 6	Jan 6 Walk 30 mins	Jan 7 Walk 25 mins	Jan 8 Walk 35 mins	Jan 9 Rest	Jan 10 Walk 25 mins	Jan 11 Walk 50 mins	Jan 12 Rest
Week 8 Jan 13	Jan 13 Walk 35 mins	Jan 14 Walk 25 mins	Jan 15 Walk 40 mins	Jan 16 Rest	Jan 17 Walk 30 mins	Jan 18 Walk 60 mins	Jan 19 Rest
Week 9 Jan 20	Jan 20 Walk 40 mins	Jan 21 Walk 25 mins	Jan 22 Walk 40 mins	Jan 23 Rest	Jan 24 Walk 30 mins	Jan 25 Walk 50 mins	Jan 26 Rest
Week 10 Jan 27	Jan 27 Walk 40 mins	Jan 28 Walk 25 mins	Jan 29 Walk 35 mins	Jan 30 Rest	Jan 31 Walk 20 mins	Feb 1 Rest	Feb 2 5K Race!

Warning

Based on your selected race date you should have started training on Nov 25, 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.