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5K Your Way Walking Training Program

If you want to walk your first 5K, or are newer to fitness, this plan is for you. You should be able to walk for 15 continuous minutes before starting this training plan. If that sounds like you, then get ready to walk a 5K in just 5 weeks by following this plan!

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Week
Day 1
Day 2
Day 3

1

Walk for 15 continuous minutes.

Walk 1 mile.

Walk 1.5 miles.

2

Walk for 25 continuous minutes.

Walk 1.75 miles.

Walk 2 miles.

3

Walk for 30 continuous minutes.

Walk 2 miles.

Walk 2.25 miles.

4

Walk for 40 continuous minutes.

Walk 2.5 miles.

Walk 2.75 miles.

5

Walk for 40 continuous minutes.

Walk for 30 continuous minutes.

RACE DAY! Walk 3.1 miles.

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Ready to Race? Join other members in one of our weekly Virtual Races

Notes on program:

  • Follow these training workouts any three days of the week, ideally with a rest day or cross-training day between each workout.
  • Plan at least 1 rest day from exercise and up to 3 cross-training workouts each week.
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