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
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! |