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

Walk-Run 5k Training Plan

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.

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-Run 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 Dec 30	Dec 30 Walk-Run 24 mins	Dec 31 Rest	Jan 1 Walk-Run 24 mins	Jan 2 Rest	Jan 3 Walk 30 mins	Jan 4 Walk-Run 24 mins	Jan 5 Rest
Week 2 Jan 6	Jan 6 Walk-Run 24 mins	Jan 7 Rest	Jan 8 Walk-Run 24 mins	Jan 9 Rest	Jan 10 Walk 30 mins	Jan 11 Walk-Run 24 mins	Jan 12 Rest
Week 3 Jan 13	Jan 13 Walk-Run 24 mins	Jan 14 Rest	Jan 15 Walk-Run 24 mins	Jan 16 Rest	Jan 17 Walk 30 mins	Jan 18 Walk-Run 28 mins	Jan 19 Rest
Week 4 Jan 20	Jan 20 Walk-Run 24 mins	Jan 21 Rest	Jan 22 Walk-Run 28 mins	Jan 23 Rest	Jan 24 Walk 35 mins	Jan 25 Walk-Run 32 mins	Jan 26 Rest
Week 5 Jan 27	Jan 27 Walk-Run 28 mins	Jan 28 Rest	Jan 29 Walk-Run 28 mins	Jan 30 Rest	Jan 31 Walk 35 mins	Feb 1 Walk-Run 36 mins	Feb 2 Rest
Week 6 Feb 3	Feb 3 Walk-Run 28 mins	Feb 4 Walk 25 mins	Feb 5 Walk-Run 30 mins	Feb 6 Rest	Feb 7 Walk 35 mins	Feb 8 Walk-Run 40 mins	Feb 9 Rest
Week 7 Feb 10	Feb 10 Walk-Run 32 mins	Feb 11 Walk 25 mins	Feb 12 Walk-Run 30 mins	Feb 13 Rest	Feb 14 Walk 40 mins	Feb 15 Walk-Run 40 mins	Feb 16 Rest
Week 8 Feb 17	Feb 17 Walk-Run 32 mins	Feb 18 Walk 25 mins	Feb 19 Walk-Run 35 mins	Feb 20 Rest	Feb 21 Walk 40 mins	Feb 22 Walk-Run 45 mins	Feb 23 Rest
Week 9 Feb 24	Feb 24 Walk-Run 30 mins	Feb 25 Walk 30 mins	Feb 26 Walk-Run 35 mins	Feb 27 Rest	Feb 28 Walk 30 mins	Feb 29 Walk-Run 40 mins	Mar 1 Rest
Week 10 Mar 2	Mar 2 Walk-Run 30 mins	Mar 3 Walk 30 mins	Mar 4 Walk-Run 30 mins	Mar 5 Rest	Mar 6 Walk 20 mins	Mar 7 Rest	Mar 8 5K Race!

Warning

Based on your selected race date you should have started training on Dec 30, 2011. 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.