4 Week Beginners Training Guide For Your First 5K

Walk it or run it. Where there's a will, there's a way. You can do it! Just check with your doctor first to confirm that you are in good health. We humans are meant to move. 5K (3.1 miles) is within any healthy person's realm of accomplishment. So, start now and participate in your first race. It's so much fun! If you have any questions please contact Stephanie@AskAboutRunning.com

Week 1
Monday, Day 1 - Start walking! Walk until you feel tired or have reached 30 minutes, whichever comes first. Do not worry about your speed, or your distance, just stay upright and moving. Write down how long you walked today. Try for a minimum of 10 minutes.
Tuesday, Day 2 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 30 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 30 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Do not worry about your speed or your distance but be certain to increase the amount of time you are on your feet. Write down how long you walked today. Going strong!
Saturday, Day 6 - Already at 30 minutes? Great! Just keep it up for a little longer. Then things will get interesting. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walked today. You're getting there!Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful, walking continuously for 16 – 30 minutes. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!

Notes:Keep your recorded times on a calendar where you can see them. You'll feel good about what you're accomplishing.If you are already a fit walker or jogger you may use stronger arms and or walk/jog for some or all of the 30 minutes.

Week 2
Monday, Day 1 - Start walking! Walk a brisk 16 - 30 minutes, whichever is the best you can do. Increase your time from the end of last week by 1-2minutes. Write down how long you walked today. Try for a minimum of 16 minutes.
Tuesday, Day 2 - If you walked 31 minutes yesterday, go 35 minutes at a comfortable pace. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time until you reach 30. Do not worry about your speed but continue to increase your distance. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 35 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes at a comfortable pace. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 35 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Keep adding 1 minute to each day. Don’t worry about speed. Write down how long you walked today. Going strong!
Saturday, Day 6 - Already at 35 minutes? Great! Just keep it up. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walked today. You're getting there!
Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful, making sure you walk a minimum of 40 minutes continuously. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!

Notes:
Are you filling in your calendar? Be sure you do this because you are really making great progress! You have 2 weeks left for your first 5K.

If you are already a fit walker or jogger, use stronger arms and or walk/jog for the workouts.

Week 3
Monday, Day 1 - Walk a brisk 21 - 35 minutes, whichever is the best you can do. Increase your time from the end of last week by 1 – 2 minutes. Write down how long you walked today. Try for a minimum of 21 minutes, maximum 35 minutes, brisk.
Tuesday, Day 2 - If you walked 35 minutes yesterday, go 40 minutes at a comfortable pace. If you walked less than 30 minutes, add 1-2 minutes to yesterday's time until you reach 30. Do not worry about your speed but continue to increase your distance. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 40 minutes yesterday, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes at a comfortable pace. Write down how long you walked today. Looking good!
Thursday, Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 40 minutes before, please repeat the same thing today. If you walked less than 30 minutes, add 1-2 minutes to your previous time. Keep adding 1 minute to each day. Don’t worry about speed. Write down how long you walked today. Going strong!Saturday, Day 6 - Already at 40 minutes? Great! Just keep it up. Still working up to 30? Keep adding 1-2 minutes. Write down how long you walked today. You're getting there!
Sunday, Day 7 - Women, join my group for a 3 mile walk. We'd love to meet you and, you get some great exercise. Or...take a hike to some place beautiful place making sure you walk a minimum of 45 minutes continuously. Bring a picnic. Walk for health and the wonder of movement. Enjoy the day!

Notes:Are you filling in your calendar? Be sure you do this because you are really making great progress! You have one week left to your 5K competition!

If you are already a fit walker or jogger you may use stronger arms and or walk/jog for the workouts.

Week 4
Monday, Day 1 - Start walking! Walk a brisk 30 - 40 minutes, whichever is the best you can do. Write down how long you walked today. You are now at a minimum of 30 minutes.
Tuesday, Day 2 - If you walked 40 minutes yesterday, go 45 minutes at a comfortable pace. If you walked 30 minutes, add 1-2 minutes to yesterday's time. Do not worry about your speed but continue to increase your distance. Write down how long you walked today. Good job!
Wednesday, Day 3 - If you walked 45 minutes yesterday, walk 50 minutes today. If you walked 31 - 32 minutes, add 5 minutes at a comfortable pace. Write down how long you walked today. Looking good!
Thursday,Day 4 - Rest day! Take a break.
Friday, Day 5 - If you walked 50 minutes before, please repeat the same thing today. If you walked 30 + minutes, add 1-2 minutes to your Wednesday time. Don’t worry about speed. Write down how long you walked today. Almost there!
Saturday, Day 6 – Walk 20 minutes to “keep your head in the game”.
Sunday, Day 7 – Walk or Run/Jog your 5K at a steady pace. It should be somewhere between 45 minutes to an hour and 10 minutes to complete. Enjoy the camaraderie and spirit of the event. Give yourself a big pat on the back for doing this. Congratulations!

Notes: You did it! Now what’s next? Contact Stephanie@AskAboutRunning.com We want you on The WOW Team! http://gowowteam.com/