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 May 20 |
May 20 Walk-Run 24 mins |
May 21 Rest |
May 22 Walk-Run 24 mins |
May 23 Rest |
May 24 Walk 30 mins |
May 25 Walk-Run 24 mins |
May 26 Rest |
| Week 2 May 27 |
May 27 Walk-Run 24 mins |
May 28 Rest |
May 29 Walk-Run 24 mins |
May 30 Rest |
May 31 Walk 30 mins |
Jun 1 Walk-Run 24 mins |
Jun 2 Rest |
| Week 3 Jun 3 |
Jun 3 Walk-Run 24 mins |
Jun 4 Rest |
Jun 5 Walk-Run 24 mins |
Jun 6 Rest |
Jun 7 Walk 30 mins |
Jun 8 Walk-Run 28 mins |
Jun 9 Rest |
| Week 4 Jun 10 |
Jun 10 Walk-Run 24 mins |
Jun 11 Rest |
Jun 12 Walk-Run 28 mins |
Jun 13 Rest |
Jun 14 Walk 35 mins |
Jun 15 Walk-Run 32 mins |
Jun 16 Rest |
| Week 5 Jun 17 |
Jun 17 Walk-Run 28 mins |
Jun 18 Rest |
Jun 19 Walk-Run 28 mins |
Jun 20 Rest |
Jun 21 Walk 35 mins |
Jun 22 Walk-Run 36 mins |
Jun 23 Rest |
| Week 6 Jun 24 |
Jun 24 Walk-Run 28 mins |
Jun 25 Walk 25 mins |
Jun 26 Walk-Run 30 mins |
Jun 27 Rest |
Jun 28 Walk 35 mins |
Jun 29 Walk-Run 40 mins |
Jun 30 Rest |
| Week 7 Jul 1 |
Jul 1 Walk-Run 32 mins |
Jul 2 Walk 25 mins |
Jul 3 Walk-Run 30 mins |
Jul 4 Rest |
Jul 5 Walk 40 mins |
Jul 6 Walk-Run 40 mins |
Jul 7 Rest |
| Week 8 Jul 8 |
Jul 8 Walk-Run 32 mins |
Jul 9 Walk 25 mins |
Jul 10 Walk-Run 35 mins |
Jul 11 Rest |
Jul 12 Walk 40 mins |
Jul 13 Walk-Run 45 mins |
Jul 14 Rest |
| Week 9 Jul 15 |
Jul 15 Walk-Run 30 mins |
Jul 16 Walk 30 mins |
Jul 17 Walk-Run 35 mins |
Jul 18 Rest |
Jul 19 Walk 30 mins |
Jul 20 Walk-Run 40 mins |
Jul 21 Rest |
| Week 10 Jul 22 |
Jul 22 Walk-Run 30 mins |
Jul 23 Walk 30 mins |
Jul 24 Walk-Run 30 mins |
Jul 25 Rest |
Jul 26 Walk 20 mins |
Jul 27 Rest |
Jul 28 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.