From the Sofa to a 5K Walk in 12 Weeks

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From the sofa to a 5K walk in 12 weeks. Distance walking is one of the easiest steps you can take for better health and fitness — and it's fun. This simple plan takes you from an easy 10-minute walk to a 5-kilometer race walk in just 12 weeks.

Week Walking plan Workout days
1 Walk 10 minutes, rest 3 minutes;
Walk 5 minutes, rest 1 minute;
Repeat.
Three days a week
2 Walk 10 minutes, rest 1 minute;
Walk 5 minutes, rest 1 minute;
Repeat.
Three days a week
3 Walk 10 minutes, rest 1 minute;
Walk 10 minutes, rest 1 minute;
Repeat.
Three days a week
4 Walk 20 minutes Three days a week
5 Walk 25 minutes Three days a week
6 Walk 30 minutes Three days a week
7 Walk 30 minutes on three days,
walk 40 minutes the fourth day
Four days a week
8 Walk 30 minutes on three days,
walk 40 minutes the fourth day
Four days a week
9 Walk 30 minutes on three days,
walk 50 minutes the fourth day
Four days a week
10 Walk 30 minutes on three days,
walk 55 minutes the fourth day
Four days a week
11 Walk 30 minutes on three days,
walk 1 hour the fourth day
Four days a week
12 Race week! Walk 30 minutes on two days.
Walk 5 kilometers.
Three days

Thanks to the Mississippi Track Club for this plan.

Last reviewed on Sep 6, 2023 request edits
Mississippi State Department of Health 570 East Woodrow Wilson Dr Jackson, MS 39216 866‑HLTHY4U Contact and information

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