The 5K Run-Walk Program is a very popular program for first-timer runners and those who want to enjoy training with minimal risk of injury.
If you are currently walking less, that is okay! You may want to follow the Walk 5K Program and build your way up. The Walk-Run 5K Program is best suited for those who are currently walking regularly at least 3 times per week for 30-45 minutes. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. Cross-training allows you to incorporate other activities you enjoy to compliment your program. The program also includes optional cross-training workouts and rest days.
These walk-run intervals are repeated each session, allowing the body to cover the distance effectively and with reduced risk for injury. This program consists of three key workouts that include running for 1-2 minutes followed by walking 3-4 minutes. Adding running to your walking regimen also boosts your metabolism and the calories burned per workout! The blend of walking and running together reduces the overall impact and risk of injury, increases the fun factor and enjoyment and prepares you to go the distance. It also works well for first-time runners who want to build up gradually from walking to running or injured runners who want to gradually incorporate running back into their exercise regimen. The 5K Walk-Run Program is the perfect blend for walkers who want to challenge themselves by sprinkling in a little running to their walking program and walk-running a 5K event.
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