Whether you are planning to race or walk the Corporate Challenge 5K, here are 4 eight-week training schedules designed to help you to the finish line. Choose the appropriate training plan depending on your fitness level and goal.

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Walker Training Schedule

Walker
The Walker program is for those starting and those already walking as part of their exercise regimen. There are many levels of Walkers - some can easily complete a 5K (3.1 miles) while others will need to train. Regardless of your fitness level, a little effort will pay big dividends on race day. Here are some tips to make this a fun and rewarding experience:
  • Find a local running store and get fitted in a proper pair of running or walking shoes.
  • Build your walking distance gradually - don't try to overdo it and become discouraged.
  • Learn to manage rest - be patient
  • Find Motivation - join friends, coworkers, or a family member to walk/train together. If you are starting an exercise program it is important to stick with it - before long you will discover the many benefits of a healthier lifestyle.
  • If you miss a training day don't try to make it up. Continue your training schedule the next day!
8 Week Walker Training Schedule
Week MON TUES WED THUR FRI SAT SUN
1 rst or lgt wlk 15 mn wlk rst or wlk 15 mn wlk rst or lgt wlk 1.5 mi wlk 30-60mn wlk
2 rst or lgt wlk 15 mn wlk rst or wlk 15 mn wlk rst 1.75 mi wlk 30-60 mn wlk
3 rst or lgt wlk 20 mn wlk rst or wlk 20 mn wlk rst 2 mi run 40-60 mn wlk
4 rst or wlk 20 mn wlk rst or wlk 20 mn wlk rst 2.25 mi wlk 45-60 mn wlk
5 rst or wlk 25 mn wlk rst or wlk 25 mn wlk rst 2.5 mi wlk 50-60 mn wlk
6 rst or wlk 25 mn wlk rst or wlk 25 mn wlk rst 2.75 mi wlk 50-60 mn wlk
7 rst or wlk 30 mn wlk rst or wlk 30 mn wlk rst 3 mi wlk 55-60 mn wlk
8 lgt wlk 15-20 mn lgt wlk rst 5K Race Good Job!