Think about using this seven-week 5K run training schedule as your guide. It's made for beginners or anyone who wants to do a 5K race. You also can adapt it for a 5K walk.
This 5K training schedule includes a mix of running, walking and resting. This mix helps lower the risk of injury, stress and fatigue. It also can help you enjoy physical activity. Keep in mind, you can run or walk slowly to help your body adjust to this 5K training schedule.
If you'd like to do something besides walking on the walking days, try cross-training. Try exercises such as water running, cycling or rowing.
Under this 5K run training schedule, you'll spend some of your time walking. For instance, during week one on run/walk days, you'll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.
As the weeks progress, you'll add to the time you run little by little. You'll cut down on the time you walk. Or you can walk the whole time if you're planning to do a 5K walk.
One day a week is a day of rest from exercise. On this schedule, the day is Friday. This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you'd like. Also take a day of rest the day before your race. On this 5K run training schedule, race day falls on Saturday of your seventh week.