Walk-Run Workout: Warm-up walking 5 minutes at a brisk pace. Alternate running for one minute at a controlled, moderate effort and follow with three minutes of brisk walking. Example: Run 1 minute - Walk 3 minutes - repeat sequence 6 times for a total of 24 minutes. Cool-down walking 5 minutes at an easy pace. () Include activities that are non-running or walking. If you are new to an active lifestyle and have been inactive, rest on the cross-training days for the first 4 weeks, and then add the cross-training workouts to the schedule for week 5. If you are active 3 or 4 days already, follow the schedule as it appears. Cycling, swimming, Pilates/yoga, strength training, elliptical training, stair climbing, and Spinning are great cross-training modes for 5-K training. Go from walking to running in just 30 days!Cross-training: WEEK 2Monday: 24 minutes: run 1 min/walk 3 min; repeat 6xTuesday: Xtrain, 30-40 minutes [Optional]Wednesday: 24 minutes: run 1 min/walk 3 min; repeat 6xThursday: Xtrain, 30-40 minutes [Optional]Friday: RestSaturday: 28 minutes: run 1 min/walk 3 min; repeat 7xSunday: Rest WEEK 3Monday: 24 minutes: run 1 min/walk 3 min; repeat 6xTuesday: Xtrain, 30-40 minutes [Optional]Wednesday: 28 minutes: run 1 min/walk 3 min; repeat 7xThursday: Xtrain, 30-40 minutes [Optional]Friday: Walk 30 minSaturday: 32 minutes: run 1 min/walk 3 min; repeat 8xSunday: Rest WEEK 4Monday: 28 minutes: run 1 min/walk 3 min; repeat 7xTuesday: Xtrain, 30-40 minutes [Optional]Wednesday: 28 minutes: run 1 min/walk 3 min; repeat 7xThursday: Xtrain, 30-40 minutes [Optional]Friday: Walk 30 minSaturday: 36 minutes: run 1 min/walk 3 min; repeat 9xSunday: Rest WEEK 5Monday: 32 minutes: run 1 min/walk 3 min; repeat 8xTuesday: Xtrain, 30-40 minutes [Optional]Wednesday: 32 minutes: run 1 min/walk 3 min; repeat 8xThursday: Xtrain, 30-40 minutes [Optional]Friday: Walk 30 minSaturday: 40 minutes: run 1 min/walk 3 min; repeat 10xSunday: Rest WEEK 6Monday: 32 minutes: run 1 min/walk 3 min; repeat 8xTuesday: RestWednesday: 28 minutes: run 1 min/walk 3 min; repeat 7xThursday: RestFriday: 24 minutes: run 1 min/walk 3 min; repeat 6xSaturday: RestSunday: 5-K Race MORE: Your Biggest Walking Pains, Solved
