5K Walk Run Training Program

5K Walk or Run Training Program

Walking to Completing a 5K in only 6 Weeks!

By Coach Troy Jacobson

Achieving the goal of doing a 5K is incredibly rewarding and the process of training for it will get you into the best shape of your life! Below you'll find a simple yet effective 6-Week program designed specifically for someone new to running and especially new to doing 5K's. And while it might be a challenge when you get started, if you stick with it and execute the training plan -- you'll feel yourself getting stronger and seeing the difference in the mirror in only a few weeks. Before you get started though, let's go over a few of the terms and specifics related to the program.
Prior to starting this or any exercise program, make certain that you get a complete physical check-up and the nod from your family doctor. Also, make sure to go out and invest in a pair of comfortable running or walking shoes from a reputable retailer who can make sure you get the proper fitting shoe. Poor fitting shoes could lead to injury so don't take any shortcuts!
In this 6-Week Walking to Running a 5K program, you'll be doing a combination of walking and running on some days and 'cross training' on other days. Cross training refers to other exercise activities that will compliment and enhance your running and your overall fitness. My favorite form of cross training is 'low impact' and works the legs, making them stronger, while also boosting your cardiovascular fitness. Try exercises like using an elliptical machine at the gym, a stair climber and even cycling. Start with 10 -- 15 minutes of steady, comfortable (but break a sweat!) exercise and try to build up to about 30 minutes per workout. Ultimately, you'll also want to add some resistance/strength training to your routine but that is beyond the scope of this training program.
"Walking" in this training program refers to a brisk walking pace. You should attempt to take long, quick strides and pump your arms in order to activate the upper body muscles and increase metabolic activity. "Running" in this program should be done at a comfortable jogging pace. Think about landing softly towards the back third of your foot and rolling forward toward your toes before taking the next stride. Always try to run 'gently'. And don't forget to do some light stretching before and after your workouts.
Doing a 5K is a great personal achievement and will send you down the path to having a healthier, leaner and super fit body! Always listen to your body and stay within your personal limitations when training for a 5K or any other event. And don't worry about your finish time or how fast you do a mile -- just enjoy the experience and have fun!
Walking to Running a 5K Training Program by Coach Troy: