Couch to 5K YOur way- 10 week Walking plan
Join our couch to 5k walking plan whenever suits you!
We have created a very exciting programme to support you to completing a 5k Your Way or a (Not) 5k Your Way!
This is an easy step by step 10 week programme to follow, let us know you're doing it and we'll give you some virtual support and shout out's and we'd love to see any pictures of you getting involved.
Check out the plan here and get ready to start Moving Your Way and be on the road to walking 5k!
Looking forward to having you joining us!
A BIG shoutout and thank you to Carolyn Garritt for creating the 10 week plan for us! We are really excited about it!
10 WEEK WALK plan: ‘COUCH TO 5K YOUR WAY’
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.
Week 1
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. Walk at a pace that feels brisk and somewhere in between the fast and comfortable walking done earlier this week.
Week 2
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. Walk at a pace that feels brisk and somewhere in between the fast and comfortable walking done earlier this week.
Week 3
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
Week 4
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
Week 5
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
Week 6
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.
Week 7
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
Week 8
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
Week 9
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
Week 10- And you've done it!
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… 5k walk – 5k completely your way, at whatever pace feels right for you. Aim to finish smiling.
Week 1: Couch to 5k Plan: Walking
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