WOULD YOU LIKE TO BE ABLE TO walk 5K BY 1ST JANUARY 2021?!

 This plan is intended for anyone wishing to improve their walking speed, and/or to lengthen the amount of time that they can comfortably walk at a brisk pace. 

It involves two or three walks a week using interval training over short bursts, plus a longer walk, walking briskly for up to an hour. 

The aim is to complete 5k or (not)parkrun – your way – in 10 week’s time.

We’ve used time as a measurement in this plan, but distance, number of steps, counting lampposts, can be used instead – whatever works best for you. Your way.

Greet 2021 full of beans

This week’s plan: 

Two or three interval walks: Warm   up by walking comfortably for up to 5 minutes. Then when you’re ready walk as   fast as you can for 60 seconds, then walk comfortably for 60 seconds x 10.   Stretch out your calf and shin muscles afterwards. 

Plus, if time and energy allow, a longer walk up to 30 minutes, perhaps on Saturday morning instead of   parkrun. Walk at a pace that feels brisk and somewhere in between the fast   and comfortable walking done earlier this week. 

This week’s plan: 

Two or three interval walks: Warm   up by walking comfortably for up to 5 minutes. Then when you’re ready walk as   fast as you can for 60 seconds, then walk comfortably for 60 seconds x 10.   Stretch out your calf and shin muscles afterwards. 

Plus, if time and energy allow,   a longer walk up to 30 minutes, perhaps on Saturday morning instead of   parkrun. Walk at a pace that feels brisk and somewhere in between the fast   and comfortable walking done earlier this week. 

 2 or 3 Interval walks: 5 minute warm up walk then walk briskly  for 2 minutes, comfortably for 1 minute x 9. Then stretch.

Longer brisk walk of up to 35 minutes 

 2 or 3 Interval walks: 5 minute warm up walk then walk briskly  for 2.5 minutes, comfortably for 1 minute x 9. Then stretch.

Longer brisk walk of up to 35 minutes 

2 or 3 Interval walks: 5 minute warm up walk then walk briskly  for 3 minutes, comfortably for 1 minute x 8. Then stretch.

Longer brisk walk of up to 40 minutes 

 This Saturday would have been 5k Your Way – perhaps get   together with your 5KYW group – socially distanced, of course – and do your longer walk of up to 40 minutes around part of the parkrun route. 

2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 3.5 minutes, comfortably for 1 minute x 8. Then stretch. 

 2 or 3 Interval walks: 5 minute warm up walk then walk briskly  for 4 minutes, comfortably for 1 minute x 7. Then stretch.

Longer brisk walk of up to 45 minutes 

 2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 4.5 minutes, comfortably for 1 minute x 6. Then stretch.

Longer brisk walk of up to 50 minutes 

2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 5 minutes, comfortably for 1 minute x 5. Then stretch.

Longer brisk walk of up to 55 minutes 

Our last week: 2 or 3 Interval walks: 5 minute warm up walk then walk briskly for 5.5 minutes, comfortably for 1 minute x 5. Then stretch.

And then… New Year’s 5k   walk or (not)parkrun – 5k completely your way, at whatever pace feels right   for you. Aim to finish smiling. Happy New Year 😊