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5K Your Way Walk/Jog Training Program

This intermediate training program uses walk/jog intervals. It's perfect for exercisers who can already walk for 25-30 continuous minutes, and want to start incorporating running into their workouts. If that sounds like you, then get ready to walk/jog a 5K in just 5 weeks!

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Week
Day 1
Day 2
Day 3

1

Walk for 4 minutes, then jog for 1 minute. Repeat 4 more times. (Total workout time: 25 minutes)

Walk for 4 minutes, then jog for 1 minute. Repeat 4 more times. (Total workout time: 25 minutes)

Walk for 4 minutes, then jog for 1 minute. Repeat 5 more times. (Total workout time: 30 minutes)

2

Walk for 3 minutes, then jog for 1.5 minutes. Repeat 5 more times. (Total workout time: 27 minutes)

Walk for 3 minutes, then jog for 1.5 minutes. Repeat 5 more times. (Total workout time: 27 minutes)

Walk for 3 minutes, then jog for 1.5 minutes. Repeat 6 more times. (Total workout time: 31.5 minutes)

3

Walk for 3 minutes, then jog for 2 minutes. Repeat 5 more times. (Total workout time: 30 minutes)

Walk for 3 minutes, then jog for 2 minutes. Repeat 5 more times. (Total workout time: 30 minutes)

Walk for 3 minutes, then jog for 2 minutes. Repeat 6 more times. (Total workout time: 36 minutes)

4

Walk for 2 minutes then jog for 2.5 minutes. Repeat 5 more times. (Total workout time: 27 minutes)

Walk for 2 minutes then jog for 2.5 minutes. Repeat 5 more times. (Total workout time: 27 minutes)

Walk for 2 minutes then jog for 2.5 minutes. Repeat 6 more times. (Total workout time: 31.5 minutes)

5

Walk for 3 minutes, then jog for 3 minutes. Repeat 5 more times. (Total workout time: 36 minutes)

Walk for 2 minutes, then jog for 3 minutes. Repeat 5 more times. (Total workout time: 30 minutes)

RACE DAY! Walk for 2 minutes, then jog for 3 minutes. Repeat 5 or more times until you finish the 3.1-mile race!

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Notes on program:

  • Follow these training workouts any three days of the week, ideally with a rest day or cross-training day between each workout.
  • Plan at least 1 rest day from exercise and up to 3 cross-training workouts each week.