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Walk -> 5km run

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Walk -> 5km run


Matty Graham

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8 Weeks

Plan Description

Just starting out, returning from an extended break or injury?

The problem most people face when trying to start running or when returning from an extended break or injury is how to safely get back 'up and running'. Stress fractures, Achilles strains and knee injuries are often the things that await these people.

This training plan has been designed by Strength and conditioning expert Ryan Shanks and Sport Scientist and Performance Coach Matty Graham of Exponential Performance Coaching to guide beginners and those returning from injury slowly and safely back to running.

Using a combination of walking, jogging and running sessions over 8 weeks you will be gradually progressed from walking to being able to complete 5km of running.

For more information visit:

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x2
00:56:00 00:30:00
Run x1
00:34:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
00:56:00 00:30:00
00:34:00 00:40:00

Training Load By Week

Matty Graham

Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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