5 Weeks to 5km! - WALK Programme

Training plan: You don't have to be a super fit athlete to complete 5km! This plan is for you if you are quite new to regular exercise, and would like to build up your fitness with the 5km event at the end as a goal… but without actually running

Walking is a GREAT activity - simple, free to do, and regular walking with the added incentive of a goal at the end can make huge improvements to your fitness, wellbeing and health! Why not get together with some friends and encourage each - training with others is a huge motivator!

The schedule is based on walking four days per week. We start by getting into a regular routine in week one, and the progress the plan by a) gradually increasing the time (with one key 'longer' walk per week), and b) adding a small bit of 'pace' by making one session a week at a brisk pace. The plan includes a short 'recovery' walk the day after the longer session, and mixes rest days with active days, and overall builds your endurance so you can enjoy your 5km event goal at the end. See the weekly overview for more tips!

WEEK 1

Weekly Overview: Week one is all about forming good habits! Let's aim for at least four days of steady walking of 15/20 minutes, with one walk extended. Relax and enjoy!

WEEK 2

Weekly Overview: Routine set in week one, keep up the good work! Try one short walk at a quicker effort, and add 5/10 mins to your longer walk.

WEEK 3

Weekly Overview: Great progress so far! Keep to week two schedule, but we gently add a few more minutes to build your stamina.

WEEK 4

Weekly Overview: Look how far we've come! A good routine set, again, another small increase in distance will work wonders.

WEEK 5

Weekly Overview: The last month has got you ready - this final week is all about keeping you fresh, excited and ready to achieve your target - enjoy!

	Click here for the 5 Weeks to 5km! - JOG Programme
	Click here for the 5 Weeks to 5km! - RUN Programme
	Click here for the 5 Weeks to 5km! - RACE Programme