Walk Run Workout: Warm up walking 5 minutes at a brisk pace. Alternate running for one minute at a controlled, moderate effort and follow with three minutes of brisk walking. Example: Run 1 minute Walk 3 minutes repeat sequence 6 times for a total of 24 minutes. Cool down walking 5 minutes at an easy pace. (Go from walking to running in just 30 days!)
Cross training: Include activities that are non running or walking. If you are new to an active lifestyle and have been inactive, rest on the cross training days for the first 4 weeks, and then add the cross training workouts to the schedule for week 5. If you are active 3 or 4 days already, follow the schedule as it appears. Cycling, swimming, Pilates/yoga, strength training, elliptical training, stair climbing, and Spinning are great cross training modes for 5 K training.246The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. Read our Medical Advice Notice.
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