Training advice

Goal: Walk 5k in under 1 hour

Week 1:

Walk for 15mins a day, 5 days a week at an easy pace – take two rest days but spread them throughout the week
Total: approx 75mins walking

Week 2:

Walk for 20 mins a day, 5 days a week at an easy pace – again spread the two rest days out
Total: approx 100mins walking

Week 3:

Walk for 25 mins a day, 5 days a week. Try and walk at a moderate pace that is a little quicker that what you have been walking at for the past two weeks
Total: approx 125 mins walking

Week 4:

Walk for 30 mins a day, 4 days a week at a moderate pace. Try and include one longer walk for 40 minutes on the 5th day at an easier pace
Total: approx 160 mins walking

Week 5:

Walk for 30 mins a day, 4 days a week at a moderate to fast pace. Include one longer walk of 45 minutes on the 5th day at an easy to moderate pace
Total: approx 165 mins walking

Week 6:

Walk for 30mins a day, 4 days a week at a moderate to fast pace. Include one longer walk of 60 minutes on the 5th day at an easy to moderate pace
Total: approx 180 mins walking

Week 7:

5k event

Tips:

• If you find any week particularly difficult – repeat that week before progressing onto the next
• Walking at a moderate pace – you should be breathing a little heavier but not be out of breath and still be able to hold a conversation
• To avoid blisters wear socks designed for walking
• Once you are walking for more than 30minutes at a time – aim to carry some water with you and take a few sips every mile – try to carry this around your waist to avoid any muscle strain
• To maintain your fitness levels – continue training after the event and aim to build on your mileage

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