The 5K Run-Walk training Plan is designed for the first-time runner and those who want to enjoy exercising with minimal risk of injury. This plan is popular among those who want to train for their first 5K race, learn to run, or get back into running.
I designed this training plan using Run-to-walk intervals. This approach has been proven to transform everyday people into 5K finishers! The plan is 10-weeks in length and features three days per week of run-walk intervals. Running is mixed with short walking breaks repeatedly throughout each work. As the plan progresses, the running time increases and the walking time decreases.
Some may ask, why 10-weeks and run-walk intervals for my first 5K training? My answer is based on experience as a runner and coach. I know it is far too easy to rush when trying to reach a fitness goal. With this structure, there is time for your body to adapt. The blend of running and short walking breaks will reduce the overall impact on your body and risk of injury. It will also lead to an increase level of enjoyment for running while preparing you to go the 5K distance.
The 5K Run-Walk training plan includes optional cross-training workouts. These cross-training workouts allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.