5K Walk-to-Run Training Plan
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| Running for Mortals - 5K Walk-To-Run Training Program | |||||||
|---|---|---|---|---|---|---|---|
| Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. | |
| Week | Walk/run at conversational pace | Cross train (CT) w/yoga, biking, or weights | Walk/run at conversational pace | CT | Power walk (PW) at moderate pace | Walk/run at conversational pace | Rest (R) |
| Week 1 | 30-40 min walking | 30-45 min | 30-40 min walking | 30-45 min | 30-40 min PW | 30-40 min walking | R |
| Week 2 | Total: 28 min run 1 min/walk 3 Repeat 6x | 30-45 min | Total: 28 min run 1 min/walk 3 Repeat 6x | 30-45 min | 30-40 min PW | Total: 28 min run 1 min/walk 3 Repeat 6x | R |
| Week 3 | Total: 30 min Run 2 min/walk 3 Repeat 5x | 30-45 min | Total: 30 min run 2 min/walk 3 Repeat 5x | 30-45 min | 30-40 min PW | Total: 30 min run 2 min/walk 3 Repeat 5x | R |
| Week 4 | Total: 32 min run 2 min/walk 2 Repeat 7x | 30-45 min | Total: 32 min run 2 min/walk 2 Repeat 7x | 30-45 min | 30-40 min PW | Total: 32 min run 2 min/walk 2 Repeat 7x | R |
| Week 5 | Total: 30 min run 3 min/walk 2 Repeat 5x | 30-45 min | Total: 30 min run 3 min/walk 2 Repeat 5x | 30-45 min | 30-40 min PW | Total: 30 min run 3 min/walk 2 Repeat 5x | R |
| Week 6 | Total: 30 min run 4 min/walk 2 Repeat 4x | 30-45 min | Total: 30 min run 4 min/walk 2 Repeat 4x | 30-45 min | 30-40 min PW | Total: 30 min run 4 min/walk 2 Repeat 4x | R |
| Week 7 | Total: 30 min run 4 min/walk 1 Repeat 5x | 30-45 min | Total: 30 min run 4 min/walk 1 Repeat 5x | 30-45 min | 30-40 min PW | Total: 30 min run 4 min/walk 1 Repeat 5x | R |
| Week 8 | Total: 30 min run 5 min/walk 1 Repeat 4x | 30-45 min | Total: 30 min run 5 min/walk 1 Repeat 4x | 30-45 min | 40-45 min PW | Total: 30 min run 5 min/walk 1 Repeat 4x | R |
| Week 9 | Total: 32 min Run 7 min/walk 1 Repeat 3x | 30-45 min | Total: 32 min run 7 min/walk 1 Repeat 3x | 30-45 min | 40-45 min PW | Total: 32 min run 7 min/walk 1 Repeat 3x | R |
| Week 10 | Total: 30 min Run 9 min/walk 1 Repeat 2x | 30-45 min | Total: 30 min run 9 min/walk 1 Repeat 2x | 30-45 min | 40-45 min PW | Total: 30 min run 9 min/ walk 1 Repeat 2x | R |
| Week 11 | Total: 30 min run 13/walk 2 Repeat 1x | 30-45 min | Total: 30 min run 13/walk 2 Repeat 1x | 30-45 min | 40-45 min PW | Total: 30 min run 13/walk 2 Repeat 1x | R |
| Week 12 | Total: 30 min Run continuously | 30-45 min | Total: 30 min Run continuously | 30-45 min | 30 min PW | TRY A 5K! | R |
NOTES:
- Be sure to warm up and cool down for five minutes before and after every workout.
- Try to keep your pace moderate. For most of your walk-run workouts, you want your heart rate to be between 65 and 75 percent of your max and your perceived exertion to be between 6.5 and 7.5 (where 1 is sitting on the couch and 10 is sprinting to catch a bus). You should be able to maintain a conversation, but not sing. On Saturdays, bump up your intensity to an 8, or about 80 percent of your max.
- For your cross-training days, include activities that don't involve running or walking, so you give your body a break. Cross-training allows you to rest your running muscles while training opposing muscle groups, which reduces the risk of overtraining and injury. It also helps speed recovery and reduces burnout. If you're new to exercising and have been inactive, rest on the Cross-Train (CT) days for the first four weeks and then add the cross-training workouts into the schedule starting with week 5. Cycling, swimming, Pilates, yoga, strength training, group cycling and using the elliptical trainer or Stairmaster are great options. Cross-training activities should be done at a moderate pace (60 to 70 percent of your max or a 6-7 level of exertion).
- Stretch after every workout while your muscles are warm.
This training program was adapted from Running for Mortals (Rodale, 2007) by Jenny Hadfield and John "the Penguin" Bingham.
