Walk-Run 5k Training Plan Week 1
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 Jun 24 |
Jun 24 Walk-Run 24 mins |
Jun 25 Rest |
Jun 26 Walk-Run 24 mins |
Jun 27 Rest |
Jun 28 Walk 30 mins |
Jun 29 Walk-Run 24 mins |
Jun 30 Rest |
Daily Breakdown
Monday - Walk-Run24 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 1 minute followed by 3 minutes of walking for a total of 24 minutes. Cool down walking 5 minutes.
Start every workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Tuesday - Rest
Rest days are just as important as running days.
As you build in distance, rest days allow your body a little down time to recover and adapt the program. Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.
Wednesday - Walk-Run
24 mins @ 70-75% heart rate max
Warm up walking 5 minutes - then run for 1 minute followed by 3 minutes of walking for a total of 24 minutes. Cool down walking 5 minutes.
The Walk Run 5K program includes alternating running minutes with walking minutes throughout every workout to allow your body time to adapt to the demands of running. It's the fun way to learn to run!
Stick with the progression of the schedule and before you know it, you'll be tackling several miles and loving it!
Thursday - Rest
Finish every run workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Friday - Walk
30 mins @ 60-70% heart rate max
Walk 30 minutes at a moderate to brisk pace.
After warming up, run at a "conversational" pace, or one where you can still talk. This pace should be a few notches above your easy warm up pace or a level in which you are breathing a little more vigorously, but not reaching for air.
If the run-walk interval is too challenging, add one more minute to the walking interval to catch your breath.
Saturday - Walk-Run
24 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 1 minute followed by 3 minutes of walking for a total of 24 minutes. Cool down walking 5 minutes.
There are three Walk Run workouts and one walking workout every week. The W R sessions alternate every other day to allow your muscles, tendons and joints time to recover from the impact of running.
You can walk on the alternate days, or if you enjoy another activity (cross-training), the days in between the run-walk workouts is the perfect place to get them in!
Sunday - Rest
Create a "carrot," or something to strive for and mark out a course in your neighborhood. Drive one mile away from your home and make a mental mark.
Follow the gradual progression of the schedule in minutes, and keep your mind focused on reaching that mile marker. You'll get there, I promise!
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.