This 6-Week Walking Plan Will Train You for Any 5K

For those who are new to walking and wish to complete Prevention’s Virtual Walk without stopping, this six-week 5K Walk training program is for you. Treat yourself with kindness. Before beginning an exercise program, consult a doctor if you have a health issue.

How far is a 5K walk?

The letter K in “5K” stands for one kilometre, or just over half a mile. 3.1 miles are equal to 5 kilometers. You may complete it in 45 minutes if you walk at a leisurely pace. If you move more slowly, it might take you an hour or longer.

Also Read About Your 10 Biggest Walking Pain, Solved

Training goals

The minimum amount of exercise advised to lower your health risks and maintain optimum health is included in the fundamental training for a 5K walk. After finishing this training, you’ll:

  • Be able to walk a 5K walk (3.1 miles) in one hour or less.
  • Improve your walking posture and form.
  • Finish a 5K walk feeling energized rather than exhausted.


Despite the fact that this plan is intended for novices, it is advised to avoid using it if you haven’t exercised for the past three months or more. Ideally, you can walk continuously for 5 minutes before beginning this exercise regimen. Before beginning this program, get your stamina up to walking a mile if you’re a complete beginner. If you feel that this plan is too relaxed, consider picking up the pace. If it feels too difficult, try slowing down. Keep a log of your times as you feel your strength increasing so you can track your progress over time.

Walking schedule

Before focusing on speed, you’ll start to extend the amount of time you spend walking each week. If you have a challenging week, go over it again rather than adding more time until you can go forward comfortably.

Week 1: Starting out

Goal for each week: 60 to 75 minutes
Start with leisurely 15-minute walks.
The first week, go for four to five walks.

Spread out your rest days, for example, by designating days three and six as rest days. Consistency is crucial because you’re creating a habit. During the first week or two of walking training, it is typical for beginners to experience shin pain. Because a new muscle is being used, this is muscle fatigue. This pain should go away as your muscles get stronger. After you’ve walked, massage the muscle gently and slow down until the pain subsides.

Also Read About Your 10 Biggest Walking Pain, Solved

Week 2: Improving your walking posture and form

  • Weekly total goal: 100 minutes
  • Add five minutes a day, so you are walking 20 minutes, five days a week. Or you may want to extend yourself more on some days, followed by a rest day.

Focus on improving your walking posture and technique during your walks this week. Your walking comfort and speed can both significantly improve as a result. Your shoulders should be relaxed and your spine should be lengthened. When each step feels almost weightless, you know you’re doing it correctly.

Week 3: Increasing your pace

  • Weekly total goal: 125 minutes
  • Add five minutes a day, so you are walking 25 minutes, 5 days a week.
  • Walk at a moderate, determined pace. You may be breathing noticeably, but you are not out of breath. You can still carry on a full conversation while walking.

.After a few weeks of consistent walking, consider whether you need to upgrade your walking shoes for optimum performance. Additionally, to lessen the chance of blisters, think about switching to socks made of sweat-wicking material. Keep in mind to take light steps. Pay attention to the way your foot lands. To help absorb the impact and place the least amount of strain on your joints, your heel should make initial contact with the ground. After that, your foot should advance naturally as you push off your toes. I refer to this as heel to toe walking. Your body will appreciate it.

Week 4: Building your mileage

  • Weekly total goal: 160 minutes
  • Add five minutes a day to walk 30 minutes, four days a week, at a moderate pace.
  • Make your fifth day a mileage-building day. Each week between now and your 5K walk, add time to one walk a week. For week 4, this walk should be 40 minutes long at an easy pace.

Since you’ve been walking for longer than 30 minutes, find a water source and stop for a drink every mile. If there aren’t any convenient water fountains, you might want to bring some water with you. Instead of carrying a bottle in your hand, which can cause muscle strain and poor walking form, it is preferable to carry it in a waist pack with a water holster.

Week 5: Gaining speed

  • Weekly total goal: 165 minutes
  • Walk 30 minutes a day four days a week.
  • Walk 45 minutes at an easy pace. During each of your shorter walks, concentrate on improving your walking form to add speed. Lengthen your spine and relax your shoulders and back. If you have not been bending your arms, this can be the key to increasing speed.

Week 6: Finishing strong

  • Weekly total goal: 180 minutes
  • Walk 30 minutes a day four days a week, paying attention to form and speed techniques.
  • Walk 60 minutes at an easy pace. Once you have accomplished this time, you know you will be able to complete the 5K.

An exhilarating experience that can improve your confidence and health is training for and finishing a 5K. Walk 2 miles two days before your event and 1 mile the day before. To keep your muscles loose, make sure to stretch and massage yourself regularly. The Virtual Walk does count toward your weekly total of 5 walks. Enjoy the stroll.

Also Read About Your 10 Biggest Walking Pain, Solved