5km Run/Walk Program

 

Week

Workout 1

Workout 2

Workout 3

1

Brisk 5 minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking. Total time 20 minutes. Brisk 5 minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking. Total time 20 minutes. Brisk 5 minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking. Total time 20 minutes.

2

Brisk 5 minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking.Total time 20 minutes. Brisk 5 minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking.Total time 20 minutes. Brisk 5 minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking.Total time 20 minutes.

3

Brisk 5 minute warm-up walk. Then do 2 reps of the following:-          Jog 90 seconds-          Walk 90 seconds-          Jog 3 minutes-          Walk 3 minutes Brisk 5 minute warm-up walk. Then do 2 reps of the following:-          Jog 90 seconds-          Walk 90 seconds-          Jog 3 minutes-          Walk 3 minutes Brisk 5 minute warm-up walk. Then do 2 reps of the following:-          Jog 90 seconds-          Walk 90 seconds-          Jog 3 minutes-          Walk 3 minutes

4

Brisk five-minute warm-up walk. Then:-          Jog 3 minutes-          Walk 90 seconds-          Jog 5 minutes-          Walk 2 minutes-          Jog 3 minutes-          Walk 90 seconds

–          Jog 5 minutes

Brisk five-minute warm-up walk. Then:-          Jog 3 minutes-          Walk 90 seconds-          Jog 5 minutes-          Walk 2 minutes-          Jog 3 minutes-          Walk 90 seconds

–          Jog 5 minutes

Brisk five-minute warm-up walk. Then:-          Jog 3 minutes-          Walk 90 seconds-          Jog 5 minutes-          Walk 2 minutes-          Jog 3 minutes-          Walk 90 seconds

–          Jog 5 minutes

5

Brisk five-minute warm-up walk, then:-          Jog 5 minutes-          Walk 3 minutes-          Jog or 5 minutes-          Walk 3 minutes-          Jog 5 minutes Brisk five-minute warm-up walk, then:-          Jog 8 minutes-          Walk 5 minutes-          Jog 8 minutes Brisk five-minute warm-up walk, then jog 20 minutes with no walking.

6

Brisk five-minute warm-up walk, then:-          Jog 5 minutes-          Walk 3 minutes-          Jog 8 minutes-          Walk 3 minutes-          Jog 5 minutes Brisk five-minute warm-up walk, then:-          Jog 10 minutes-          Walk 3 minutes-          Jog 10 minutes Brisk five-minute warm-up walk, then jog 20 minutes with no walking.

7

Brisk five-minute warm-up walk, then:-           jog 15 minutes-          Walk 3 minutes-          Jog 10. Brisk five-minute warm-up walk, then:-           jog 15 minutes-          Walk 3 minutes-          Jog 10. Brisk five-minute warm-up walk, then jog 25 minutes.

8

Brisk five-minute warm-up walk, then:-           jog 15 minutes-          Walk 3 minutes-          Jog 15. Brisk five-minute warm-up walk, then:-           jog 15 minutes-          Walk 3 minutes-          Jog 15. Brisk five-minute warm-up walk, then jog 30 minutes.

9

Brisk five-minute warm-up walk, then jog 30 minutes. Brisk five-minute warm-up walk, then jog 30 minutes. Brisk five-minute warm-up walk, then jog 30 minutes.

10

Brisk five-minute warm-up walk, then:-          Jog 10 minutes-          Walk 3 minutes-          Jog 10 minutes Brisk five-minute warm-up walk, then:-          Jog 8 minutes-          Walk 5 minutes-          Jog 8 minutes The final workout! Congratulations!Brisk 5 minute warm-up walk. Then do 2 reps of the following:-          Jog 90 seconds-          Walk 90 seconds-          Jog 3 minutes-          Walk 3 minutes