Walk -> 5km run

Average Weekly Training Hours 01:29
Training Load By Week
Average Weekly Training Hours 01:29
Training Load By Week

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:
http://exponentialperformancecoaching.com/services/training-plans/walk-to-run/

Sample Day 1
0:10:00
Walk

Get those shoes on and get out the door for your first walking session.

Nothing fancy today. Just get out and walk non stop for 10 minutes.

Sample Day 3
0:19:59
Walk

For this session increase the time you walk for up to 20 minutes.

Sample Day 6
0:19:59
Walk

Same walk as Wednesday. Today however try and walk at a faster pace and go further than you did last time.

Sample Day 8
0:19:59
Walk

In this walk see if you can match the distance you walked on Saturday during the 20 minutes.

Aim to walk continuously without stopping.

Sample Day 10
0:19:59
Walk

In this walk see if you can walk further than you did on Monday during the 20 minutes time period.

Aim to walk continuously without stopping.

Sample Day 12
0:19:59
Walk

In this walk see if you can walk match the distance that you walked on Wedensday.

Aim to walk continuously without stopping.

Sample Day 13
0:19:59
Walk/ Jog

Walk for 20 minutes and then in the final 5 minutes jog 1 lamp post and walk 2.

If you do not have lamp posts or power poles around you then try jogging for 15 seconds and walking for 30 seconds.

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.