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5k Training Plans

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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 the WalkJogRun 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

Race Date:
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.