Walk/ Run 5km

Week 1 :: Session 1 - Walk/Run

Program Description

Welcome to the 5km walk/run training program. Get ready for your first running race! This 6 week program provides daily trainer notes designed to improve your running abilities and keep you motivated.

This BEGINNER program is suited for recreational individuals. You do not have to have a running background. Actually, this could be your very first time running. New runners completing this program should expect to be able to run a comfortable 5km distance and fully complete their first 5km race. By following the program progressions, you will reduce the chance of injury, enhance running capacity and set a benchmark for a finishing time.

This program’s weekly progression:
Weeks 1 to 2: program introduction
Weeks 3 to 4: continue building run time and distance
Weeks 5 to 6: Final build and getting race ready

This program’s seven-day overview:
Monday: walk/run
Tuesday: active recovery/stretching
Wednesday: Strength training
Thursday: walk/run
Friday: strength training
Saturday: walk/run
Sunday: active recovery/stretching

Make sure not to miss any days and to stay committed to the training program. 6 weeks will go by fast and before you know it you’ll be standing on the start line! I wish you the best of luck and happy training!

Program Prerequisites

Past physical experience:
You do not need to have to be a ‘runner’ to do this program. You should be able to comfortably walk for 20 minutes without stopping, and be injury-free. If you have injuries, ensure you have appropriate medical support before beginning this program. If you’ve never run before I suggest starting with the beginner walk/run program then progress to this intermediate program.

Program Equiptment Recommendations:
This program recommends two very important tools:

• Polar Heart Rate Monitor to set and monitor your training zones,
• MyPypeline Prehab Kit for your strength training.

Both help you train efficiently and effectively and each is an excellent investment in your running career.

Average session duration:
All run and strength sessions will be between 30-60 minutes and the stretch sessions will be 15-30 minutes.

Average weekly time commitment: 4-6 hours

Next progression:
After completing your first 5km by walk/running, why not challenge yourself to complete the intermediate ‘Run 5km’ race or complete the ‘learn to run 10km’ program.

This program contains a series of workout videos that you can view online as a rental or own and download to use over and over. For the compete list of this program's videos, add this program to your calendar or check out the program's video value bundles.

Recommended Equipment

Prehab Kits

6 ratings

Women's Polar Heart Rate Monitor

7 ratings

Heart Rate Monitor

2 ratings