Walk/Run Training Tips
The following guidelines are meant to progress a newbie from walking to running. Start walking and mix in short interval runs.
Make sure to always warm up before. Start with an easy 5- to 10-minute walk to warm up your muscles.
Week 1: 25-minute walk/run
5-minute walk
1-minute run/2-minute walk, repeat 5x
5-minute walk
Week 2: 25-minute walk/run
5-minute walk
1-minute run/2-minute walk, repeat 5x
5-minute walk
Week 3: 30 min walk/run
7-minute walk
2-minute run/2-minute walk, repeat 4x
7-minute walk
Week 4: 30-minute walk/run
7-minute walk
3-minute run/1-minute walk, repeat 4x
7-minute walk
Week 5: 30-minute walk/run
5-minute walk
4-minute run/1-minute walk, repeat 4x
5-minute walk
Week 6: 30-minute walk/run
5-minute walk,
4-minute run/1-minute walk, repeat 4x)
5-minute walk
More: 6 Core Exercises for Beginning Runners
Get the Right Mix
From Depeche Mode to The Rolling Stones, these tunes that will keep you energized through your 5K journey.
Download the RockMyRun App (iTunes or Google Play).
What's your favorite song on the mix? Comment below.
More: 5K Strength-Training Plan
Sign up for your next 5K.
