Walk to Run a 5K in 5 weeks

Week 1
Mon - walk or XT 20 min or day off
Tues - run 10 min
Wed - walk or XT 20 min or day off
Thurs - run 15 min
Fri - walk or XT 20 min or day off
Sat - run 2 miles
Sun - rest

Week 2
Mon - walk or XT 20 min or day off
Tues - run 15 min
Wed - walk or XT 20 min or day off
Thurs - run 20 min
Fri - walk or XT 20 min or day off
Sat - run 2.5 miles
Sun - rest

Week 3
Mon - walk or XT 30 min or day off
Tues - run 20 min
Wed - walk or XT 30 min or day off
Thurs - run 25 min
Fri - walk or XT 30 min or day off
Sat - run 3 miles
Sun - rest

Week 4
Mon - walk or XT 30 min or day off
Tues - run 25 min
Wed - walk or XT 30 min or day off
Thurs - run 30 min
Fri - walk or XT 30 min or day off
Sat - run 3.5 miles
Sun - rest

Week 5
Mon - walk or XT 30 min or day off
Tues - run 30 min
Wed - walk or XT 30 min or day off
Thurs - run 30 min
Fri - walk or XT 30 min or day off
Sat - RACE DAY! run 5K
Sun - rest

*XT stands for cross training. We will be adding another post this week with some great cross training ideas and tips.

A few tips for beginners:
Sometimes the idea of running can be a bit intimidating. Please note that when we say "run for 15 min", we do not mean to sprint and go as fast as you can. In fact, doing this is a huge mistake that is made by most new runners. Pace yourself! You are not going for the Olympic Gold Medal here. If you push too hard and run too fast you will burn out, not be able to run the entire time that you need and probably end up getting injured. Pacing yourself is something that you learn to do better the more that you run; for now remind yourself to slow down and keep a good pace. Speed and endurance come the more you run. Whatever pace you can maintain during your run for the day is perfect for you that day! Also, do not neglect or forget to stretch; it so important! Take a few minutes to warm up your muscles before you begin and some time after your run to stretch. Your muscles deserve it; you just worked them. Good luck!

If you have any questions or concerns please leave us a comment!