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.
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 18 |
Nov 18 Walk-Run 24 mins |
Nov 19 Rest |
Nov 20 Walk-Run 24 mins |
Nov 21 Rest |
Nov 22 Walk 30 mins |
Nov 23 Walk-Run 24 mins |
Nov 24 Rest |
| Week 2 Nov 25 |
Nov 25 Walk-Run 24 mins |
Nov 26 Rest |
Nov 27 Walk-Run 24 mins |
Nov 28 Rest |
Nov 29 Walk 30 mins |
Nov 30 Walk-Run 24 mins |
Dec 1 Rest |
| Week 3 Dec 2 |
Dec 2 Walk-Run 24 mins |
Dec 3 Rest |
Dec 4 Walk-Run 24 mins |
Dec 5 Rest |
Dec 6 Walk 30 mins |
Dec 7 Walk-Run 28 mins |
Dec 8 Rest |
| Week 4 Dec 9 |
Dec 9 Walk-Run 24 mins |
Dec 10 Rest |
Dec 11 Walk-Run 28 mins |
Dec 12 Rest |
Dec 13 Walk 35 mins |
Dec 14 Walk-Run 32 mins |
Dec 15 Rest |
| Week 5 Dec 16 |
Dec 16 Walk-Run 28 mins |
Dec 17 Rest |
Dec 18 Walk-Run 28 mins |
Dec 19 Rest |
Dec 20 Walk 35 mins |
Dec 21 Walk-Run 36 mins |
Dec 22 Rest |
| Week 6 Dec 23 |
Dec 23 Walk-Run 28 mins |
Dec 24 Walk 25 mins |
Dec 25 Walk-Run 30 mins |
Dec 26 Rest |
Dec 27 Walk 35 mins |
Dec 28 Walk-Run 40 mins |
Dec 29 Rest |
| Week 7 Dec 30 |
Dec 30 Walk-Run 32 mins |
Dec 31 Walk 25 mins |
Jan 1 Walk-Run 30 mins |
Jan 2 Rest |
Jan 3 Walk 40 mins |
Jan 4 Walk-Run 40 mins |
Jan 5 Rest |
| Week 8 Jan 6 |
Jan 6 Walk-Run 32 mins |
Jan 7 Walk 25 mins |
Jan 8 Walk-Run 35 mins |
Jan 9 Rest |
Jan 10 Walk 40 mins |
Jan 11 Walk-Run 45 mins |
Jan 12 Rest |
| Week 9 Jan 13 |
Jan 13 Walk-Run 30 mins |
Jan 14 Walk 30 mins |
Jan 15 Walk-Run 35 mins |
Jan 16 Rest |
Jan 17 Walk 30 mins |
Jan 18 Walk-Run 40 mins |
Jan 19 Rest |
| Week 10 Jan 20 |
Jan 20 Walk-Run 30 mins |
Jan 21 Walk 30 mins |
Jan 22 Walk-Run 30 mins |
Jan 23 Rest |
Jan 24 Walk 20 mins |
Jan 25 Rest |
Jan 26 5K Race! |
Warning
Based on your selected race date you should have started training on Nov 18, 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.