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5k Training Plans

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

Run-Walk 5k Training Plan

Training Plan Overview

The 5K Run+Walk Training Plan is a perfect plan for those who are currently working out and want to train to finish a 5K the enjoyable way (with a combination of mostly running with a little walking)! Run+Walking involves intervals of mostly running minutes with short walking segments repeatedly through the workout. The program starts with three 25-30 minute Run+Walk Workouts (3min run/2 min walk) and one 30-minute cross-training workout and gradually progresses to three Run+Walk Workouts (5min run/1 min walk), and one crossing training workout. Run+Walk is an easy way to learn to run and have fun along the way!

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 Run-Walk 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

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
May 27 		May 27
Run+Walk
25 mins		 May 28
Rest		 May 29
Run+Walk
25 mins		 May 30
Rest		 May 31
Walk
30 mins		 Jun 1
Run+Walk
25 mins		 Jun 2
Rest
Week 2
Jun 3 		Jun 3
Run+Walk
25 mins		 Jun 4
Rest		 Jun 5
Run+Walk
25 mins		 Jun 6
Rest		 Jun 7
Walk
30 mins		 Jun 8
Run+Walk
30 mins		 Jun 9
Rest
Week 3
Jun 10 		Jun 10
Run+Walk
25 mins		 Jun 11
Rest		 Jun 12
Run+Walk
30 mins		 Jun 13
Rest		 Jun 14
Walk
30 mins		 Jun 15
Run+Walk
35 mins		 Jun 16
Rest
Week 4
Jun 17 		Jun 17
Run+Walk
30 mins		 Jun 18
Rest		 Jun 19
Run+Walk
30 mins		 Jun 20
Rest		 Jun 21
Walk
35 mins		 Jun 22
Run+Walk
40 mins		 Jun 23
Rest
Week 5
Jun 24 		Jun 24
Run+Walk
30 mins		 Jun 25
Rest		 Jun 26
Run+Walk
30 mins		 Jun 27
Rest		 Jun 28
Walk
35 mins		 Jun 29
Run+Walk
42 mins		 Jun 30
Rest
Week 6
Jul 1 		Jul 1
Run+Walk
35 mins		 Jul 2
Walk
25 mins		 Jul 3
Run+Walk
30 mins		 Jul 4
Rest		 Jul 5
Walk
35 mins		 Jul 6
Run+Walk
42 mins		 Jul 7
Rest
Week 7
Jul 8 		Jul 8
Run+Walk
35 mins		 Jul 9
Walk
25 mins		 Jul 10
Run+Walk
35 mins		 Jul 11
Rest		 Jul 12
Walk
40 mins		 Jul 13
Run+Walk
40 mins		 Jul 14
Rest
Week 8
Jul 15 		Jul 15
Run+Walk
42 mins		 Jul 16
Walk
25 mins		 Jul 17
Run+Walk
36 mins		 Jul 18
Rest		 Jul 19
Walk
40 mins		 Jul 20
Run+Walk
40 mins		 Jul 21
Rest
Week 9
Jul 22 		Jul 22
Run+Walk
42 mins		 Jul 23
Walk
30 mins		 Jul 24
Run+Walk
42 mins		 Jul 25
Rest		 Jul 26
Walk
30 mins		 Jul 27
Run+Walk
42 mins		 Jul 28
Rest
Week 10
Jul 29 		Jul 29
Run+Walk
40 mins		 Jul 30
Walk
30 mins		 Jul 31
Run+Walk
30 mins		 Aug 1
Rest		 Aug 2
Walk
25 mins		 Aug 3
Rest		 Aug 4
5K Race!

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.