Couch to 5K YOur way- 10 week Walking plan
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.