Training for a 5K walk
MFC - Worksite fitness is the new gym
RSS Follow Become a Fan

Delivered by FeedBurner


Recent Posts

Join my 15 day FITNESS CHALLENGE
MY TOP 10 REASONS TO MANAGE YOUR FITNESS
Survival strategy to keep holiday pounds off
SERVING AS A DRIVING FORCE
WORKPLACE WELLNESS

Categories

"Better Sweaty BOGO & REFERRAL REWARDS
"BETTER SWEATY THAN DEAD" LABOR DAY SHOUT OUT
"Kudos to Kathy"
"Major Results Guaranteed or I'll train you for free"
"WORK SMARTER / NOT HARDER"
10 Walking Mistakes to Avoid (part 1)
15 day FITNESS CHALLENGE
15 MINUTE START SMART/ QUICK FIT
2 Fitness fortune cookies
2012 Starting a walking program
2012 Weight Lose & Fitness challenge "ON YOUR MARK"
3 FIT TIPS prevent ouverindulging at holiday parties
4 reasons to eat STEAL CUT OATMEAL
5 "ORGANIC" Foods you should NEVER eat
5 REASONS MOST DIETS DON'T WORK
5 reasons why women should lift weights
5 Ways to De-stress Your Holiday Season
5k training
6 Best foods for Runners
6:19 Twelve minute mile ???
A BIG THANK YOU TO Tammie Spence and Paul Bozik.
A few more reasons why women need to lift weights
Adults who sat for 11 hours or more a day had a 40 percent greater risk of dying in the next three y
Ann's House 5k race
ARE YOU WEARING YOUR PEDOMETER
Ask an expert
Ask Major Fitness free (detox*cleanse)
B.C.M Body Centered Maintenance
Better Sweaty than Dead Boot Camp
BETTER SWEATY WHO'S BAD?
Beware 5 foods that will ruin your results
Blog me @ majorfitnessbootcamp and tell me why.
BODY FAT RATING SCALE & BMI video
Boot Camp Rx
Bounce-back-ability
BSTD BOOT CAMP
Build your BEST BODY EVER!!!
Burn more fat during your workouts (INSIDER TIPS)
Challenge Assumptions
Check this out...
Congrats Patty G and Paul B above average 4 ot of 4
CORPORATE FITNESS CHALLENGE 2012 Millercoors "Are you Ready"?
Corporate Fitness Challenge Week 3 workout pics
Corporate Fitness Marathon Challenge 1/17/2012
CORPROATE FITNESS CHALLENGE WINNER IS????
Daily fitness fortune cookie
Deceivingly "Diet"
Don, Smart Start in action...
Don't be fooled 9 Foods That Can Fool You
Don't forget your weekly check in
Everyone loves a good snack
Exercise and Arthritis
FATS, The good, The Bad and the neutral
FIT FACT-Flexibility Training Do's and Dont's
FIT FACTS
FIT N 15 ACCOUNTABILITY IS KEY!
FIT N 15 join today and your first week is free!
FIT15
FITness FIFteen one size doesn't fit all
FITNESS FORTUNE COOKIE
fitness fortune cookie #6
FITNESS FORTUNE COOKIE #7
Fitness is a Business Strategy
FREE BOOT CAMP FOR THE MONTH OF DECEMBER
Free FIT N 15 !!!
Free FIT N 15 test drive (limited offer)
Free FIT N 15 this Wednesday only limit 12
FREE fitness test drive this Saturday 7/9/2011
Free Friday boot camp
Free Manicure & Pedicure
GET ACTIVE MillerCoors!
GOAL SETTING
Healthiest Employer MillerCoors???
HOLIDAY SQUAT - A - THON
How BAD do you want it MillerCoors?
HOW BAD DO YOU WANT IT?
How Can I Have a Healthier Thanksgiving?
How do you WORK FITNESS into your day?
How Much Protein Do I Need?
How much time do you spend on staying healthy?
How would YOU like a free month of bootcamp?
I CAN I CAN I CAN
I DARE YOU TO JOURNAL
I did not require physical therapy/ Thad's video update
If you had to choose between 10 lbs over fit & healthy or
If you're sick and tired
INVEST IN YOUR HEALTH TODAY!!!
Investing in Workplace Wellness
Is 100% Whole Wheat bread bad?
kick start wellness/365
ladies combat fat e-book
Ladies learn the facts
Life style
MAJOR CORPORATE WELLNESS
Major FITness 15 Movement prep STRETCH
Major Fitness assessment
Major Fitness Corporate
MAJOR FITNESS/365
Major is the real deal in fitness
MILLERCOORS 30% discount and 2 free assessments
MillerCoors Brewery Trenton has Spoken!!!
MILLERCOORS DISCOUNT
MillerCoors Flexibility training
MillerCoors Free FIT N 15 Fat burning cardio test drive.
MILLERCOORS FREE WEIGHT LOSS ASSESSMENT
MillerCoors Thanks for your BLOG post
MillerCoors weight loss challenge (I want that trophy)!
MillerCoors Workout for Wellness
MILLERCOORS, COUNT DOWN TO THE PIG
MillerCoors, Major Fitness testimonials
MILLERCOORS, START SMART FLEXIBILITY FREE CONSULT !!!
MillerCoors, when you hit your mental wall
MillerF.I.I.T ASSESSMENT WEEK/Coors 64,000 step challenge/Paige's 5k/Pig Congrats/
Move your body "Flash Mob" Heirs Covenant Church of Cincinnati
MY TOP 10 REASONS TO MANAGE YOUR FITNESS
Nate's Mission
NEW SPRING FITness 401K Plan
NEW TEACHERS Boot Camp
No Boundries, No Limits
nutrion
Nutrition
Oatmeal beaware
One size doesn't fit all FITness FIFteen!
Part 2 Your Game plan
Perks With a Payoff
Pop quiz, What's the single biggest source of calories
Prevent Back injury with PBM
PROTECT YOUR BODY FROM INJURY
QF-30/3D (Quick FIT30 3x per week) QF-30/2D (Quick FIT 2 Days per week)
QUICK BREAKFAST FOR PEOPLE ON THE GO
RE ASSESSMENT WEEK 52 SIGNED UP
Re assessments start Monday Feb 20 2012
REASONS TO BE FIT
Should I HIRE a Personal Trainer? Final assessmnet week 3/26/12
SMART START
Smart Start Preventive Maintenance
SPECIAL FORCES TROOP GLENDALE
Special offer to all MillerCoors -Weight Watchers participants
START SMART (NO DIET) GAME PLAN
Start Smart bring Wellness & Fitness to the workforce
START SMART LOW /BACK CONSULT TODAY!!!
Start Smart Move Smart #2
START SMART PREVENITIVE MAINTENENCE
START SMART/ MOVE SMART (Check don's video)
STOP EXERCISING!!!
Stretching 101
TAKE A MORE ACTIVE ROLE IN YOUR HEALTH
Tammie's 5 REASON
TEAMWORK+WELLNESS = SUCCESS!
testimonial
The #1 excuse is.........................
The BeneFITs of exercise
The best fat burner fruits to eat for breakfast are????
The COMMITTED @ MILLERCOORS Brewery, Trenton
The Event (Save the date)
The female WINNER is ????
The four P's
THE LAMEST excuse ever...
the President's fitness challenge
THE TRUTH, What does bodyweight tell you
The Winner of the MillerCoors Plank off is????
There is no such thing as a magic pill or
Things You Can Accomplish In 15 Minutes
TRAINERS RANT
ultimate goals
Unhealthy Employees
WALK IT OFF 10,000
WARNING POP OUTKILLS TERROIST
Warning run don't walk
Weekend warrior workout
Weight Gain Season Begins part 2
Weight Gain Season Begins, do you have a plan?
Wellness
Wellness as a business STRATEGY!
Wellness as a state of health
What do you do to avoid exercise BURNOUT?
WHAT IS COMMITMENT?
What the results mean (Aerobic)
what to eat before a workout
What to eat for lunch?
What's your MOTIVATION?
Who's holding you accountible
why Major FITness
WOMENS FIT CAMP PICS CHECK IT OUT
WOMENS FIT CAMP REMINDER video
Womens fit camp update video (ruff cut)
Womens Fitness REVOLUTION 5 ways to nurture self
Womens Only Out door Fit Camp
Workouts ON A EMPTY STOMACH
WORKPLACE WELLNESS
You have the body that you accept
You really should get out more.
powered by

MAJOR FITNESS BLOG

Training for a 5K walk

Training for a 5K walk













Training Goals

  • 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.

Build Mileage

  • 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 in comfort.

Add Intervals

  • 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 easier pace.
  • 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!



5 Comments to Training for a 5K walk:

Comments RSS
Roxie on Thursday, August 22, 2013 6:02 AM
Thanks for the 1st session of 5-K training yesterday. I look forward to the next one. :)
Reply to comment


fusible interlining on Monday, September 16, 2013 2:19 AM
You should take a real estate program before they appear to the licensing exam. You can learn the course in a very traditional teaching method or online.
Reply to comment


Devid on Tuesday, December 31, 2013 2:52 AM
After read the article i have come yo know the handy article which is very essential for me as well. I must follow the content as well. I am sure the discussion will be very essential for me as well. Keep it up.
Reply to comment


Peterson on Tuesday, December 31, 2013 2:57 AM
If someone walk everyday 5k i am sure he/she must be fit. This is a wonderful content which is very informative to me for weight lose.
Reply to comment


certificate in make up on Thursday, January 02, 2014 6:11 AM
Nice fitness blog,walking 40 minutes in morning will keep you fit and energetic throughout the day,thanks for this nice share..
Reply to comment

Add a Comment

Your Name:
Email Address: (Required)
Website:
Comment:
Make your text bigger, bold, italic and more with HTML tags. We'll show you how.
Post Comment