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

Warning

Based on your selected race date you should have started training on Aug 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.