|Training for a 5K walk
- Be able to walk a 5K walk (3.1 miles) in one hour or less
- Improve walking posture and form
- Finish a 5K walk feeling energized rather than exhausted
Work on Your Walking Form
- Time: Start with a weekly total goal: 60 - 75 minutes.
- Walk five days the first week. We want to build a habit, so
consistency is important.
- a common problem for beginners is feeling the
pain of shin splints during their first week or two of walking training.
- Walking Form concentrate on
developing good walking posture and technique. This can greatly
improve your ease of walking and improve your speed.
Walk at a Moderate Pace
- Time: Add 5 minutes a day so you are walking 25 minutes, 5 days a week. Weekly total goal: 100 - 125 minutes.
- Walk at a moderate, determined pace
- may be breathing noticeably
- able to carry on a full conversation while walking
- not out of breath
- Now that you have been walking regularly for a couple of weeks,
consider whether you need walking shoes that will allow your best
performance. You should also switch to socks made of sweat-wicking
fabric to help prevent blisters.
Add a Long Day
- Time: Add 5 minutes a day to walk 30 minutes, 4 days a week, at a
moderate pace. We will keep most of your within-week walks at this
distance and speed. Weekly total goal: 125 - 150 minutes.
- Make your fifth day a mileage-building day. Each week between
now and your 5K walk, add time to one long day a week. For week 4, this
walk should be 40 minutes long at an easy pace.
- Drinking right: Now that you are walking for more than 30
minutes, you should locate a source of water so you can have a drink
each mile. If there are no handy drinking fountains, you may want to
carry water with you. It is best to carry it in a fanny pack with a
water holster, rather than carrying a bottle in your hand, as that can
lead to muscle strain and poor walking form.
Work on Speed
- Time: Walk 30 minutes a day four days a week.
- Long Walk: walk 45 minutes at an easy pace.
- Building speed: During each of your shorter walks, concentrate
on improving your walking form to add speed. If you have not been using
arm motion, this can be the key to increasing speed.
- Time: Walk 30 minutes a day four days a week, paying attention to form and speed techniques.
- Long Walk: walk 60 minutes at an easy pace.
- Once you have accomplished this time, you know you will be able
to complete the 5K. Our continued training will help you to achieve it
- At this point, you could complete your 5K walk. But if you have
the time to build your aerobic fitness and speed, add interval workouts
to your shorter within-week walks while keeping your long walk at an
- Interval Workouts: The economy walk builds speed, do it for one workout each week. The anaerobic threshold walk
builds aerobic fitness, do it for one workout each week. When adding
these workouts, you may reduce your workout week to one day of an
Economy walk, a rest day, one day of the Threshold Walk, a rest day or
two, and then the Long Walk one day a week.
- Long Walk: walk 60 minutes at an easy pace. Once you have
accomplished this time, you know you will be able to complete the 5K.
Our continued training will help you to achieve it in comfort.
If you still have time before your 5K walk, you can turn your long
walk of the week into a simulated race every-other week. Aim to walk it
at 80% of the speed that you hope to walk the 5K, rather than keeping
it to an easy pace.
You can also increase the distance of your long walk on the
week where you are keeping the pace easy. Add 15 minutes to it
every-other week. The increased distance and time will help build your
stamina and endurance. Before you know it, you will be seeking out the
10K walks and half marathons!