This 5K Walking Plan is designed for people who are just getting started in physical fitness, pushing a stroller during the 5K run/walk event or a little older and want to get into 5K participations.
This plan will prepare you to be physically ready to be walking a 5K in eight weeks.
Walking Training Plans 5K – (12 Week Plan w/PDF)
WALKERS TRAINING PLAN DETAILS
Monday: This beginner walking plan starts off with a 15 minute walk on every Monday. This should be at a pace where you can hold a conversation with someone as you walk.
15 minutes gives your legs enough time to warm up and your heart rate to elevate and then eventually come down.
Tuesday: It's a replication of Monday's training for one simple reason - conditioning.
You will notice as the 5K walking plan continues from week to week that the time duration on Monday's and Tuesday's will increase.
Wednesday: After two days of training, Wednesday's are your day off throughout the entire training plan.
Thursday: On Thursday's you pick back up on the timed walking and will gradually increase time during the walking plan.
Friday: Another rest day. You need to make sure your muscles are well rested so you can train hard on the weekends.
Depending on your body, you may want to switch around workouts, substituting one day's workout for another. It won't matter too much on which day you switch as long as you are consistent with your training
Saturday: We introduce the distance walking on Saturdays. This gives you a different approach to your 5k Walking Plan.
An easy way to track distance is to pick up a GPS watch. This gives you an accurate reading on distance. Here is my favorite. .
This is to give you an idea of how much distance you are able to cover over a specific period of time as well as to give you confidence in your ability to walk 5 kilometers.
The 5K is actually 3.1 miles long, so by the time you get to the 3-miler on the seventh Saturday, you will be only a short distance from achieving your goal.
Sunday's: At least one day a week, it's a good idea to go for a long walk without worrying about exactly how much distance you cover.
For instance, walk in the woods over unmeasured trails.
Most people should be able to walk continuously for an hour at least once a week, even if it means walking very slowly or pausing to rest.
If walking an hour seems too difficult the first week, start with 30 minutes and by adding 5 minutes each week, build up to the point where you can walk continuously for 60 minutes
WALKING TRAINING PLAN WEEK BY WEEK
WEEK 1
MONDAY
15 MIN WALK
TUESDAY
15 MIN WALK
WEDNESDAY
REST
THURSDAY
15 MIN WALK
FRIDAY
REST
SATURDAY
1.75 MILE WALK
SUNDAY
30-45 MIN WALK
WEEK 2
MONDAY
15 MIN WALK
TUESDAY
15 MIN WALK
WEDNESDAY
REST
THURSDAY
15 MIN WALK
FRIDAY
REST
SATURDAY
1.75 MILE WALK
SUNDAY
45-60 MIN WALK
WEEK 3
MONDAY
20 MIN WALK
TUESDAY
20 MIN WALK
WEDNESDAY
REST
THURSDAY
20 MIN WALK
FRIDAY
REST
SATURDAY
2 MILE WALK
SUNDAY
45-60 MIN WALK
WEEK 4
MONDAY
20 MIN WALK
TUESDAY
20 MIN WALK
WEDNESDAY
REST
THURSDAY
20 MIN WALK
FRIDAY
REST
SATURDAY
2.25 MILE WALK
SUNDAY
45-60 MIN WALK
WEEK 5
MONDAY
25 MIN WALK
TUESDAY
25 MIN WALK
WEDNESDAY
REST
THURSDAY
25 MIN WALK
FRIDAY
REST
SATURDAY
2.5 MILE WALK
SUNDAY
45-60 MIN WALK
WEEK 6
MONDAY
25 MIN WALK
TUESDAY
25 MIN WALK
WEDNESDAY
REST
THURSDAY
25 MIN WALK
FRIDAY
REST
SATURDAY
2.75 MILE WALK
SUNDAY
60 MIN WALK
WEEK 7
MONDAY
30 MIN WALK
TUESDAY
30 MIN WALK
WEDNESDAY
REST
THURSDAY
30 MIN WALK
FRIDAY
REST
SATURDAY
3 MILE WALK
SUNDAY
60-70 MIN WALK
WEEK 8
MONDAY
30 MIN WALK
TUESDAY
30 MIN WALK
WEDNESDAY
REST
THURSDAY
30 MIN WALK
FRIDAY
2 MILE WALK
SATURDAY
REST
SUNDAY
5K RACE DAY

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Hi, Jeremy Here,
I am the the guy behind Train for a 5K. On this site, I share everything that learned along my running journey. The content I create is the running training I wish I had before we started this journey. About Me.