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5k: Walk to Run

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5k: Walk to Run


Parker Gregory

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8 Weeks

Plan Description

This is an 8week program to get you from walking to jogging/running your first 5k.
Each week will progress in the overall amount you are walking vs jogging/running. I want you progress each week without pushing your body to point where you are not able to be consistent. You will notice that in each week you will have walk only workouts that say optional. You read that correct. They are optional. They are there for those who want add additional days of exercise and to add volume to the training program. The scheduled, none-optional, sessions are the where your focus needs to be.

Stay focused. Remember your overall goal and desire to Jog/Run that 5K or set a new 5k PR. Follow the program with accuracy and consistency and you will obtain those goals!

If you are someone who has been a walker/jogging you can use this program to go from jogging a 5k to setting a new PR. Where the intervals state, ‘Jog’ you will be running, and where the intervals state, ‘Walk’ is where you will be jogging. On the optional walk days, you can do very easy jog/walks.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:45:00 01:12:00
Walk x3
00:60:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
01:45:00 01:12:00
00:60:00 00:40:00

Training Load By Week

This plan works best with the following fitness devices:

Parker Gregory

Lightning Party Fitness & Edurance

We are a business keen on providing fitness for all via our online personal training. Our programs are specifically designed with you in mind! LPFE creates individualized programs to help you reach your goals and realize your potential- everyone has a different starting line!

We specialize in endurance sports(Triathlon and Running) and fitness racing, such as Hyrox. Our Athletes range from beginning to Elite.

We train athletes all over the world.

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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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