First time to walk a 5k
|Week||Sun||Mon||Tue||Wed||Thu||Fri||Sat||Total time||Total Distance (steps)|
|1||Walk 5 minutes||Walk 10 minutes||Rest||Walk 15 minutes||Rest||Walk 15 minutes||Walk 10 minutes||55||7110|
|2||Walk 10 minutes||Walk 15 minutes||Rest||Walk 15 minutes||Walk 15 minutes||Walk 15 minutes||Walk 15 minutes||85||10 987|
|3||Walk 15 minutes||Rest||Walk 25 minutes||Walk 20 minutes||Walk 25 minutes||Walk 20 minutes||Walk 20 minutes||125||16 158|
|4||Walk 30 minutes||Walk 25 minutes||Walk 30 minutes||Walk 25 minutes||Rest||Walk 25 minutes||Walk 25 minutes||160||20 682|
|5||Walk 25 minutes||Walk 40 minutes||Walk 25 minutes||Walk 40 minutes||Walk 25 minutes||Rest||Walk 40 minutes||195||25 207|
|6||Walk 40 minutes||Walk 35 minutes||Rest||Walk 40 minutes||Walk 40 minutes||Walk 40 minutes||Walk 40 minutes||235||29 731|
|7||Walk 45 minutes||Walk 50 minutes||Walk 45 minutes||Walk 50 minutes||Rest||Walk 50 minutes||Walk 45 minutes||285||36 194|
|8||Walk 50 minutes||Walk 45 minutes||Walk 50 minutes||Walk 55 minutes||Walk 30 minutes||Rest||5K Walk!||290||36 840|
The above schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule. The progression suggests starting off slow and then slowly adding more time to your walk. Don't worry about how far you can walk, just concentrate on walking for the entire time.
Walk: Walking is an excellent exercise that a lot of people overlook in their life. Don't worry about how fast you walk, or how much distance you cover. Take time to stop and sniff the flowers or enjoy a scenic view. Not all physical activity should be difficult. If a 15-minute walk seems too much at first, begin by splitting that into three 5-minute walks, then gradually build up to a 15-minute walk.
Rest: The most important day in any training program is rest. Rest days are as vital as training days. They give your muscles time to recover so you can run and train again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. Feel free to walk for 15-minutes on rest days.