This plan is for all 5K Newbies that may want to step it up a notch and walk/run their first 5K. It's not as scary as you think … just remember it's only 3.1 miles, and you have weeks to prepare for it. So all of you 5K Newbies (yes, this includes all of you In Betweeners and Workout Extraordinaires), let's get this party started! Follow the plan below so you are ready to go on Walk day! Examples of cross-training are cycling, yoga, swimming, weight training and Pilates.
6 week training plan
 |  |  |  |  |  |  |  |
|---|---|---|---|---|---|---|---|
| 1 | 15 Min Walk | 15 - 20 Min Walk | Rest | 15 - 20 Min Walk/Run (Walk 4 Min/Run 1 Min, Repeat) | Cross-train or Rest | Rest | 1 Mile Walk |
| 2 | 20 Min Walk | 20 - 25 Min Walk/Run (Walk 4 Min/Run 1 Min, Repeat) | Rest | 20 - 25 Min Walk/Run (Walk 4 Min/Run 1 Min, Repeat) | Cross-train or Rest | Rest | 1.5 Mile Walk |
| 3 | 25 Min Walk | 25 - 30 Min Walk/Run (Walk 4 Min/Run 1 Min, Repeat) | Rest | 25 - 30 Min Walk/Run (Walk 4 Min/Run 1 Min, Repeat) | Cross-train or Rest | Rest | 2 Mile Walk |
| 4 | 30 Min Walk | 30 - 35 Min Walk/Run (Walk 3 Min/Run 2 Min, Repeat) | Rest | 30 - 35 Min Walk/Run (Walk 3 Min/Run 2 Min, Repeat) | Cross-train or Rest | Rest | 2.5 Mile Walk |
| 5 | 35 Min Walk | 35 - 40 Min Walk/Run (Walk 3 Min/Run 2 Min, Repeat) | Rest | 35 - 40 Min Walk/Run (Walk 3 Min/Run 2 Min, Repeat) | Cross-train or Rest | Rest | 3 Mile Walk |
| 6 | 40 Min Walk | 40 - 45 Min Walk/Run (Walk 3 Min/Run 2 Min, Repeat) | Rest | 20 Min Walk | Rest |  Heart Walk! |
Rest |
12 week training plan
| | | | | | | |
|---|---|---|---|---|---|---|---|
| 1 | 15 Min Walk | 15 Min Walk | Rest | 15 Min Walk | Cross-train or Rest | Rest | Walk 1 Mile |
| 2 | 20 Min Walk | 20 Min Walk | Rest | 20 Min Walk | Cross-train or Rest | Rest | 20 Min Walk/Run (Walk for 4 min, jog for 1 min. Repeat pattern 3 more times.) |
| 3 | 25 Min Walk | 20 Min Walk/Run (Walk for 4 min, jog for 1 min. Repeat pattern 3 more times.) | Rest | 25 Min Walk | Cross-train or Rest | Rest | 25 Min Walk/Run (Walk for 4 min, jog for 1 min. Repeat pattern 4 more times.) |
| 4 | 25 Min Walk | 25 Min Walk/Run (Walk for 4 min, jog for 1 min. Repeat pattern 4 more times.) | Rest | 25 Min Walk | Cross-train or Rest | Rest | 25 Min Walk/Run (Walk for 4 min, jog for 1 min. Repeat pattern 4 more times.) |
| 5 | 30 Min Walk | 30 Min Walk/Run (Walk for 4 min, jog for 1 min. Repeat pattern 5 more times.) | Rest | 30 Min Walk/Run (Walk for 4 min, jog for 1 min. Repeat pattern 5 more times.) | Cross-train or Rest | Rest | 30 Min Walk/Run (Walk for 3.5 min, jog for 1.5 min. Repeat pattern 5 more times.) |
| 6 | 30 Min Walk | 30 Min Walk/Run (Walk for 3.5 min, jog for 1.5 min. Repeat pattern 5 more times.) | Rest | 30 Min Walk/Run (Walk for 3.5 min, jog for 1.5 min. Repeat pattern 5 more times.) | Cross-train or Rest | Rest | 30 Min Walk/Run (Walk for 3 min, jog for 2 min. Repeat pattern 5 more times.) |
| 7 | 35 Min Walk | 35 Min Walk/Run (Walk for 3 min, jog for 2 min. Repeat pattern 6 more times.) | Rest | 35 Min Walk/Run (Walk for 3 min, jog for 2 min. Repeat pattern 6 more times.) | Cross-train or Rest | Rest | 35 Min Walk/Run (Walk for 3 min, jog for 2 min. Repeat pattern 6 more times.) |
| 8 | 35 Min Walk | 35 Min Walk/Run (Walk for 2.5 min, jog for 2.5 min. Repeat pattern 6 more times.) | Rest | 35 Min Walk/Run (Walk for 2.5 min, jog for 2.5 min. Repeat pattern 6 more times.) | Cross-train or Rest | Rest | 35 Min Walk/Run (Walk for 2.5 min, jog for 2.5 min. Repeat pattern 6 more times.) |
| 9 | 40 Min Walk | 40 Min Walk/Run (Walk for 2 min, jog for 3 min. Repeat pattern 7 more times.) | Rest | 40 Min Walk/Run (Walk for 2 min, jog for 3 min. Repeat pattern 7 more times.) | Cross-train or Rest | Rest | 40 Min Walk/Run (Walk for 2 min, jog for 3 min. Repeat pattern 7 more times.) |
| 10 | 40 Min Walk | 40 Min Walk/Run (Walk for 2 min, jog for 3 min. Repeat pattern 7 more times.) | Rest | 40 Min Walk/Run (Walk for 2 min, jog for 3 min. Repeat pattern 7 more times.) | Cross-train or Rest | Rest | 40 Min Walk/Run (Walk for 2 min, jog for 3 min. Repeat pattern 7 more times.) |
| 11 | 45 Min Walk | 45 Min Walk/Run (Walk for 2 min, jog for 3 min. Repeat pattern 8 more times.) | Rest | 45 Min Walk/Run (Walk for 2 min, jog for 3 min. Repeat pattern 8 more times.) | Cross-train or Rest | Rest | 45 Min Walk/Run (Walk for 2 min, jog for 3 min. Repeat pattern 8 more times.) |
| 12 | 45 Min Walk | 45 Min Walk/Run (Walk for 2 min, jog for 3 min. Repeat pattern 8 more times.) | Rest | Cross-train or Rest | Rest |  Heart Walk!(Walk 2 min, jog for 3 min. Repeat pattern until you finish your 5K!) | Rest |
Training Levels: Newbie | In Betweener | Workout Extraordinaire | Walking/Running
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