5K in 5 Weeks

This is the plan that I followed to enable me to walk 5K in just 5 weeks. I completed a ‘virtual’ race on August 18th. You can read about it here. The idea of a Virtual Race is that you walk where you are – and write about it online. Let me know if you decide to have a go and I’ll do my best to ‘join’ you on the same day, it’s surprising what a little bit of encouragement can do. Cross-train means some other sort of exercise to help build up strength. If you don’t fancy the gym, might I suggest dancing? You can even do that in the closet 😉  .

WEEK 1

Day 1  Walk for 15 minutes

Day 2  Rest or cross-train

Day 3  Walk 1 mile

Day 4  Rest or cross-train

Day 5  Rest or cross-train

Day 6  Walk 1.5 miles

Day 7  Rest

WEEK 2

Day 1  Walk for 25 continuous minutes

Day 2  Rest or cross-train

Day 3  Walk 1.75 miles

Day 4  Rest or cross-train

Day 5   Rest or cross-train

Day 6  Walk 2 miles

Day 7  Rest

WEEK 3

Day 1  Walk for 30 continuous minutes

Day 2  Rest or cross-train

Day 3  Walk 2 miles

Day 4  Rest or cross-train

Day 5  Rest or cross-train

Day 6  Walk 2.25 miles

Day 7  Rest

WEEK 4

Day 1  Walk for 40 continuous minutes

Day 2  Rest or cross-train

Day 3  Walk 2.5 miles

Day 4  Rest or cross-train

Day 5  Rest or cross-train

Day 6  Walk 2.75 miles

Day 7  Rest

Day 1  Walk for 40 continuous minutes

Day 2  Rest or cross-train

Day 3  Walk for 30 continuous minutes

Day 4  Rest or cross-train

Day 5  Rest or cross-train

Day 6  RACE DAY

Day 7  Rest