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

Warning

Based on your selected race date you should have started training on Jul 15, 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.