Training Guides
Goal: Walk 5k in under 1 hour
Week 1:
Walk for 15mins a day, 5 days a week at an easy pace – take two rest days but spread them throughout the week
Total: approx 75mins walking
Week 2:
Walk for 20 mins a day, 5 days a week at an easy pace – again spread the two rest days out
Total: approx 100mins walking
Week 3:
Walk for 25 mins a day, 5 days a week. Try and walk at a moderate pace that is a little quicker that what you have been walking at for the past two weeks
Total: approx 125 mins walking
Week 4:
Walk for 30 mins a day, 4 days a week at a moderate pace. Try and include one longer walk for 40 minutes on the 5th day at an easier pace
Total: approx 160 mins walking
Week 5:
Walk for 30 mins a day, 4 days a week at a moderate to fast pace. Include one longer walk of 45 minutes on the 5th day at an easy to moderate pace
Total: approx 165 mins walking
Week 6:
Walk for 30mins a day, 4 days a week at a moderate to fast pace. Include one longer walk of 60 minutes on the 5th day at an easy to moderate pace
Total: approx 180 mins walking
Week 7:
5k event
Tips:
- If you find any week particularly difficult – repeat that week before progressing onto the next
- Walking at a moderate pace – you should be breathing a little heavier but not be out of breath and still be able to hold a conversation
- To avoid blisters wear socks designed for walking
- Once you are walking for more than 30minutes at a time – aim to carry some water with you and take a few sips every mile – try to carry this around your waist to avoid any muscle strain
- To maintain your fitness levels – continue training after the event and aim to build on your mileage
Supplied by Fitness Unlimited