5K Walk Training Agenda for Beginners

Written by Kenneth Lee 2020-10-16

5 Mile WALK | One Hour+ (500 Calories) Indoor WALKING Workout

Level FOUR | WALKING | 10,000 steps, 5 miles | BURN 500 525 calories.
Let’s go for a WALK! This terrific INDOOR WALKING workout takes us for FIVE MILES at (approximately) a 15 min/mi pace just over an hour of brisk walking with very short intervals of other bodyweight exercises to shake things up..
Why you’re going to ❤ this workout:
Because we’re getting’ our WOG (walk/jog) on!
Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!
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Workout #9 45 Minutes: 5 Minute to 50 Minute Beginner Walking Workout Series!

Show Description

Are you stuck on the couch dreaming of starting your fitness journey, but don’t know what to do? Well this Low Impact Absolute Beginner Dance That Walk Workout Series is for you. But it’s also perfect for anyone who wants an easy and fun way to improve their current fitness level one walk at a time!
Join me and I’ll get you walking from 5 mins a day all the way to 50 minutes in my progressive walking plan! Increasing by 5 minutes every workout, you’ll go from 0 to 3 miles of walking in no time!
Start walking for a fitter, stronger version of you!
HERE’S WHAT YOU DO:
Do each workout for as long as you need before progressing to the next workout. With each workout video increasing in 5 minute increments, you can walk your way to 50 minutes as quickly or as slowly as you want!
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The Beginner 5K Walk Training Schedule You will begin to increase the time you spend walking each week before working on speed. If you find any week to be difficult, repeat that week rather than adding more time, until you are able to progress comfortably. Week 1: Get Started.

One day a week — Friday on this 5K schedule — is a day of rest from exercise. This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you’d like. Also take a day of rest the day before your race. On this 5K run training schedule, race day falls on Saturday of your seventh week.

Six-week beginner 5K training plan A basic 5K schedule that assumes you don’t run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks By Runner’s World.The best thing that beginners can do to train for a 5k is to commit to walking five days a week with at least one rest day. This kind of training schedule allows you to build up that walking habit, but you’ll also have sufficient rest for your body to recover.You should be able to run the following schedule for at least 4 to 5 weeks with little trouble before starting the 12 week 5k plan.

1) coolrunning – Beginner Marathon Program. The 12-Week 5K Training Plan. Check out below for the full beginner 5k training plan.Getting Started with a 5K Training Schedule In this 5K training plan, you’ll make slight increases in your running distance while making small decreases in your walking distance each week.

At four weeks, you’ll be ready to run the 5K distance without walking. Of course, it’s completely find to take a walk break during your 5K race.A 5K is 3.1 miles, and is one of the most approachable distances for beginners since most people can finish in 30-40 minutes (or less).

Training requirements vary depending on your starting fitness level but even if you’re completely new to running, you can still train for a 5K.5K run: 7-week training schedule for beginners Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 On run/walk days, walkers walk only.Training for a 5K is a fun way to get moving, and the type of plan you do will depend on your current fitness level, goals, and running experience.

Subscribe How to Train for a 5K: From Beginners.Walk for 3 minutes (or until you’re good and ready). Then run for 30 minutes nonstop.

End with 3 minutes of walking. Total workout time: 36 minutes, 30 of which are running. This content is.If you can walk 15 minutes at a pace at which your breathing is labored but you’re still able to speak, you’re ready to train for a 5-K. Too challenging?

Start with daily 5-to 10-minute walks and slowly build to 15 minutes 3 or 4 times per week.Running a 5K, which is roughly 3.1 miles, is a training goal that’s attainable for many beginners. The race distance offers enough of a challenge to work up to, but won’t be too much to handle.

And preparing for one is just a matter of having a good plan. That’s where the couch to 5K [ ].The Beginner 5K Walk Training Schedule Increase the time you spend walking each week before working on speed. If you find any week to be difficult, repeat that week rather than adding more time, until you are able to progress comfortably.

Read: 5K Treadmill Training Schedule

Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 1 Weekly total goal: 60 75 minutes.The 10-week Walk 5K program includes three walk sessions per week, beginning with 25-30 minutes and building to 50 minutes. The Walk Program also incorporates optional cross-training (active rest) and rest days to allow your body to acclimate and adapt to the progression of the program.

5K/10K Training Schedules. Don’t wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one.

List of related literature:

As a rule, you should be running at least 55 miles (89 km) a week before starting these schedules, and in the last month, you should have comfortably completed a run close in length to the long run called for in the first week of the schedule.
from Advanced Marathoning by Pete Pfitzinger, Scott Douglas Human Kinetics, Incorporated, 2019
For example, in the 18-week schedule, on the Friday of the 7-weeks-to-goal column, the specific workout is a 12-mile (19 km) run, and the category of training for that day is medium-long run.
from Advanced Marathoning by Pete Pfitzinger, Scott Douglas Human Kinetics, Incorporated, 2008
Warmup 5 minutes Walk Easy pace (low end of THZ) Interval 1 2 minutes Walk Brisk pace (high end of THZ) Interval 2 2 minutes Walk Moderate pace (middle of THZ) Repeat intervals 1 and 2 three to five times for a total of 12 to 20 minutes.
from Fitness For Dummies by Suzanne Schlosberg, Liz Neporent Wiley, 2010
For the newbie, you can use this program to prepare for everything from a 5K to a half marathon.
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself by Eric Orton, Rich O’Brien Simon & Schuster UK, 2013
Warm up by alternating 1 minute of walking briskly in zone 1 with 1 minute of running in zone 2 for a total of 7 minutes (the experienced runner can run for 15–20 minutes, building from zone 1 to zone 2).
from Your First Triathlon, 2nd Ed.: Race-Ready in 5 Hours a Week by Joe Friel VeloPress, 2012
If you can comfortably handle this routine after a week or two, then bump it up: the opening ten-minute walk followed by alternating rounds of two-minute moderate-intensity runs and one-minute walks, then the ten-minute cooldown.
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints by Rob DeStefano, Bryan Kelly, Joseph Hooper Atria Books, 2009
While the previous phases will constitute good preparation for any runner, here your training gets more specific depending on the event you’re training for.
from The Art of Running Faster by Julian Goater, Don Melvin Human Kinetics, Incorporated, 2012
men and women (aged on average 63 years) joined in a 12-month endurance programme, 4.6 miles of vigorous walking a week for 6 months, followed by 6 months of 100 minutes of jogging a week.
from Principles of Human Nutrition by M. A. Eastwood Springer US, 2013
If you have experience with the marathon but have only trained with a minimalist-type program, then the Beginner Plan may be the logical next step in your training.
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way by Luke Humphrey, Keith and Kevin Hanson VeloPress, 2016
If you’re preparing for a series of events over a 3to 5-week period, you should start the TCTP 4 to 5 weeks before the first event so you will have made more training progress before you start racing.
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. by Chris Carmichael, Jim Rutberg VeloPress, 2017
One day on the schedule, about twelve weeks into the sixteen-week training period, called for a ten-mile tempo run on a Saturday, followed by twenty miles the very next day.
from The Incomplete Book of Running by Peter Sagal Simon & Schuster, 2019
Day 6 Walk duration: 40 minutes Pace: Brisk Every 5 minutes, add a 60-second sprint walk, and then return to a normal brisk pace.
from Belly Fat Diet For Dummies by Erin Palinski-Wade Wiley, 2012
The first 6 weeks of training for a 5K should be dedicated to base training (table 8.1 on page 192).
from Developing Endurance by NSCA -National Strength & Conditioning Association, Ben Reuter Human Kinetics, Incorporated, 2012
The long-term benefits of this training methodology are so profound that all serious mediumto longdistance runners incorporate some form of interval training into their monthly training cycle.
from Training for Climbing: The Definitive Guide to Improving Your Performance by Eric Horst Falcon Guides, 2008
Here is a week’s training schedule that involves mixing miles.
from Marathon: The Ultimate Training Guide by Hal Higdon Rodale Books, 2005
Here’s what a typical week of training might look like for this runner if she followed the 80/20 guideline:
from Racing Weight: How to Get Lean for Peak Performance by Fitzgerald Matt VeloPress, 2012
Beginners might start with a run/walk ratio oftwo minutes of running with one minute ofwalking, while experienced runners might use one-minute walk breaks for every mile covered.
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition by Amby Burfoot Rodale Books, 2009
Table 16.4 provides a suggested training schedule for the marathon.
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes Human Kinetics, 2004
The start of that 14-week period is about the point where your training will need to change phases, from General Preparation to Specific Preparation.
from Run with Power: The Complete Guide to Power Meters for Running by Jim Vance VeloPress, 2016
The most common point of determination here is the number of training weeks available before the first A-priority race.
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. by Joe Friel VeloPress, 2016

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Vegan Stacked Mediterranean Sandwich Recipe

86 comments

Budred 2020-10-16 - 13:38

I just finished up to 33.27 of this workout. Had to stop for some work. �� I’ll complete this during my next break. Feels great! Thanks a tonnnnnnnneeeeeee ��

Kalar 2020-10-17 - 03:41

This is the first time in my life that I finish a 5 miles exercise. Thanks

Gavinrarim 2020-10-18 - 03:06

Я сделала это! Мой минус по калориям 460)) спасибо, шагать с Вами очень весело!

Grikelv 2020-10-19 - 12:22

Idid it today it’s my weekly routine to do 5 mile walk/ jog at own space..iproud myself that I finished it

Sathris 2020-10-21 - 01:03

Awesome workout. Thanks a lot! I was definitely sweating through the entire thing.

Golar 2020-10-21 - 15:02

Can you make a bad video, Pahla B? I think not!! Another great one!

Mekasa 2020-10-23 - 08:22

Amazing workout!!! Thank you so much for your inspirational words they really motivate me to keep going, Am a beginner at doing any kind of physical activity and this was so great!!

Starterror 2020-10-24 - 08:16

FANTASTIC! So motivational, authentic; I am in for life:) Thank you Pahla.

Ballann 2020-10-24 - 18:29

I would like to know if the stress on the knees is too much?

Alsagar 2020-10-26 - 07:14

This was fun right to the finish on a Monday.!! Thank you for going on this journey with me. Inspirational voice that helped me get to the end. Thank you Pahla.

Conjulore 2020-10-27 - 07:57

I just finished this workout the first part of it it was kind of boring but I kept going but when we got to the ending of it I really enjoyed that part

Colmeena 2020-10-28 - 06:33

Thank you! Im 15 and this makes me feel amazing you are so funny and make it feel like nothing ��

Vujind 2020-10-29 - 08:25

Yay I walked slash ran this workout. My calorie counter had me at 6.26 miles, 11596 steps, and 628 calories burned. I enjoyed the workout thanks Pahla. Now my legs feel like they are about to collapse lol. ��

Frostbrand 2020-10-29 - 20:16

Why some people comment indoor walking cannot burn a lot calories isn’t true…

Morlurim 2020-10-31 - 09:05

You are so inspiring and encouraging thank you! I not only got a workout I learned a lot along the way. I have just started walking for health and it was too wet for an outdoor walk, so glad I found your videos ��

Direfire 2020-11-01 - 01:21

This made it very easy for me to get my 10k+ steps. Thank you. I now have a new daily workout routine, outside the gym.

Sabersmasher 2020-11-01 - 09:44

This is the first time I am saying this but the little voice inside my head is saying “running is fun!”

Sagas 2020-11-02 - 20:18

I love this super much! Doing this whenever I feel sluggish and bored in the office to pep up my senses another notch instead of grabbing “bad” stuffs to binge on! #journeytothesingingstage2019

Agawield 2020-11-05 - 00:29

Great workout. Just completed this video. I love all of your videos. You are great and love your smile.

Conjurgas 2020-11-05 - 04:42

OMG, I completed this workout. I mostly did the walk and jog. My lack of coordination would not allow me to the others. The last 2.5 minutes I actually ran. I feel amazing. Thank you so much

Frostgrove 2020-11-05 - 20:51

Just did this on my mini trampoline. Life just feels better on a mini trampoline esp exercises. Great stuff. Thank you!

Redfist 2020-11-06 - 17:35

Thank you. At the 5k mark, I hit a milestone. I got below 40 minutes and this is a first for me in 10 years of running. I started 10 years ago at age 60 and I just turned 70.

Coi 2020-11-07 - 07:34

Pretty sure this doesn’t burn 525cal unless you’re a bigger person. But its better than nothing during these times. I usually pair netflix with this video

Rageskin 2020-11-09 - 10:33

I didn’t enjoy the work out.. there’s nothing called sync in it.. really waisted my time.. see Leslie walk exaecise

Mejar 2020-11-11 - 02:09

I love this, I feel so encouraged and happy whilst working out which I usually struggle with. Thank you!

Faunos 2020-11-12 - 00:31

Amazingly beautiful person,I’ve never walked 5 miles before last week,i lost 2 pounds in ONE week,i look forward to walk with you Everyday because you make it feel
so easy and most importantly FUN,it’s like walking with a friend,LOVE YOU!

Ariulas 2020-11-13 - 04:26

Super workout. I jogged and jumped on the trampoline and did the intervals on the floor. Got those 5 miles with 10 minutes to spare. Great fun. Thank you

Opilas 2020-11-13 - 14:21

I did it while played online game from my phone. So doable and suitable for lazy girl like me. Kekeke ��

Aradal 2020-11-15 - 03:58

Dear your wonderful but talking so much. Lost my control while u listen

Mirarad 2020-11-15 - 12:33

Pheww! Felt like giving up so many times throughout the walk but I didn’t. So proud of myself! Thank you so much.

Anarardin 2020-11-17 - 08:49

I wanted to do a >1h workout for a while. This was v. good. U were still calling them ‘box steps’ ;0) It got really tough in the last 20 min, and your encouragement got me through to the end. I wonder how my legs will feel tomorrow, with the repeated motion. Thank u!

Nuardred 2020-11-17 - 20:24

I did this workout today and I knew I could finish it and I am proud of myself, I’m at my weight goal, I eat healthy and work out 4 times a week. Thanks Pahla for all you do.

Vudokasa 2020-11-19 - 01:39

this is the coolest thank you so muuuuch! this covid thingy messed up my morning walk routine and im going cray cray here! im glad to find you!! God bless you! <3

Ariukus 2020-11-19 - 19:47

I got blisters and was looking for something to replace my time outside as I can’t on
obviously wear trainers at the moment…… this video was perfect! Thank you x

Yozshuzuru 2020-11-21 - 04:54

Such a great way to have started my Monday. The intervals of body work keeps it intersting, excellent pace and not too fast.

Maath 2020-11-22 - 01:20

This walk has officially become a part of my weekly workout routine. So proud of myself for completing this.

Aragul 2020-11-22 - 11:22

bu egzersiz inanılmaz,telefonumdaki pedometre bana 7000 adım attıgımı 275 kalori yaktığımı söylüyor bu inanılmaz,bu videoyu hemen bilgisayarıma indirdim artık hergün bu egzersizi yapacağım,teşekkürler Pahla,hem kolay hem etkili hemde mükemmel bir egzersiz. thank you

Nalmeath 2020-11-23 - 13:29

This was wonderful! Usually when I want to burn a lot of calories I feel forced to drag myself to the gym. This was my first time doing your workout. According to my fit bit I burned 601 calories. I’m dripping in sweat and don’t feel like I’m dying! I didn’t even need music. You kept me company the whole time by talking and further educating me on good health. THANK YOU.

Zaginn 2020-11-24 - 02:00

OMG OMG OMG OMG. YESSSS. I HAVE COMPLETED THIS VIDEO WITHOUT PAUSING N WITHOUT RESTING. GOT LOTS OF BURN N STRENGTH. INCREDIBLE VIDEO. ��

Doommoon 2020-11-25 - 06:30

Thanks.. I thoroughly enjoyed doing the workout with you.

Akiran 2020-11-27 - 14:07

Leslie sanone where have you been all my life will I loss weight I do 5 work outs a day fast walking could you give me any tips to loss weight faster thankyou Georgie

Delakelv 2020-11-28 - 16:40

I’m not new to indoor walking exercises but this was my first time trying Pahla’s. Half an hour in with my headphones on blasting some Soca music I was sweating and feeling like I was chipping down the road at Trinidad Carnival. LOL I stopped at every mile to dance because the music just hit right. Will try this video again. ��‍♀️

Saithimand 2020-11-29 - 23:38

I’m 15 and I’m trying this for the first time I hope it does me good!

Mijind 2020-11-30 - 11:48

OMG I am SO THRILLED right now I think I’ll need to come back to write more you’re sent by God!

Moonkiller 2020-12-01 - 07:13

Thank you I appreciate this…what a fine niche you found for yourself ��

Thunderpick 2020-12-02 - 16:59

So I have done this a few times. IDK if my FitBit is inaccurate or my pace is slower but I have yet to reach 5 miles. And this time I ran in place the last 12 minutes just to supposedly hit 4 miles on my FitBit. But either way great workout and it kicked my booty. ��

Karr 2020-12-04 - 07:41

Always come back to this workout love it. Can you tell me something Pahla? I go for a 2+mile brisk walk every morning. Is it more beneficial to go before or after breakfast? Would appreciate your advice.

Dugore 2020-12-04 - 12:40

Trying this tomorrow she looks good work out on I’m new to this channel

Mudi 2020-12-05 - 10:52

i just finished this and made it a little harder by adding more high impact leg movements, sprinting, and jumping and burned 544 calories!:) thank you

Dianage 2020-12-05 - 16:12

I really enjoy your videos! Thank you! Greatings from Hungary!

Maveril 2020-12-07 - 15:17

Why aren’t you sweating? You should be after 1:16:44 continuous.

Danara 2020-12-08 - 18:53

I feel really good that I completed this 5 miles plus the fun “rest” exercises! Thanks, Pahla!

Broadbeard 2020-12-09 - 20:43

This is my first time so I wasn’t able to complete the whole thing, but I did about 30 minutes. I was slow but I have to remind myself that I moved more to this video than I have in months. Thanks Pahla!

Ballardin 2020-12-11 - 07:10

I got blisters and was looking for something to replace my time outside as I can’t on
obviously wear trainers at the moment…… this video was perfect! Thank you x

Zolokinos 2020-12-11 - 21:49

I did this just nowOMG!!
Not very boring -did 8500 steps.

Lightfury 2020-12-12 - 14:28

sorry cannot listen to this, such a painful echo when you talk. I suggest trying something different on the mic-ing

Muzilkree 2020-12-13 - 19:24

I did this workout today non stop without break I crossed my limit today 12529 steps..I feel realy happy

Terdred 2020-12-14 - 18:37

This is wonderful. I will certainly do this every day and recommend it to my friends.

Dairn 2020-12-16 - 15:52

I absolutely adore you!! I’ve been walking about 8-10 miles a day and I had only reached 6 today. Ididn’t feel like lacing up and my sister had told me about your videos. I enjoyed every minute of it, and now I know I have a channel I can use for nights when I don’t feel like wearing shoes and walking around my neighborhood. It was so fun and I love our personality! I can’t wait for my next session with you, THANK YOU!

Malataur 2020-12-17 - 10:15

Love these 2 sessions each week! Have you thought about creating a DVD sort of like this? For example, 7 sessions for 7 days. This could include a Lively dance walk session: Samba, Carnival, Disco and Easy dance walk session: Beginner walk and stretching. You could ask other fans for ideas if you created a DVD like this. You are a great help. Walking is fun!

Dianalsa 2020-12-18 - 13:31

Ive always do my usual everyday routine with my 40 min standing abs workout and then 40 minutes of this walking and then another sets of abs workout again and then, finish the entire walking.. I feel great, thanks Pahla, <3 from Philippines

Whitescar 2020-12-19 - 18:54

Two days in a row I did this burned About 400 acc to my Samsung gear. Paula need to know this alone would make me ten pounds lesser than am now pls let me know love u ❤️

Malarana 2020-12-20 - 16:53

I have been doing this every day,I feel so much better for it, thanks for sharing

Umghma 2020-12-22 - 01:56

Another great workout! needed a longer walking workout tonight-this delivered!

Spellsong 2020-12-22 - 06:07

When I first started doing your run/walk workouts, I headed straight for the 5K and I would not stop running until I was finished! I have a lot of energy and anxiety attacks/panic attacks.

Shakara 2020-12-23 - 03:12

Done with working out with your other video. Will try this tommorow ��

Aratilar 2020-12-24 - 11:18

Amazing workout!! U are just a great co-trainer!!!! Thank you so much!!! Love wogging and listening to you!!!!

Sinshaper 2020-12-26 - 01:42

Followed all the session and sweat,sweat,sweat!! Feels great after. Thank you

Nuaghma 2020-12-26 - 10:21

I will start from today with my diet routine and let’s see what happens after a month….wish me luck��

Adorardana 2020-12-27 - 14:11

I did it, Pahla. I tried to find the cool down, but don’t see it in the description. Anyway, thanks! #106

Faezilkree 2020-12-29 - 08:24

I loved it ��
Congratulations and blesses ��

Gojinn 2020-12-29 - 12:35

I AM PRAYING TO LOOSE 100 POUNDS….5 POUNDS A WEEK….I THANK GOD FOR ALL WORK OUT VIDEOS.

Delathis 2020-12-31 - 00:07

By mile three I was dying. Mile four I had to talk myself into finishing strong. The last little bit I was definitely dying and holding on for dear life. But this got me close to 12000 steps for the day alone. Definitely a victory for me

Bugas 2020-12-31 - 23:02

I guess I am the only one who did it all the way but felt so boring. The same movement all through the way, I hate to say that but I do not like it at all.

Malahelm 2021-01-01 - 02:52

Just found this video yesterday. Lovvvvvvvvvve it..

Fotus 2021-01-01 - 21:56

Love this! Thank you for sharing and making working out so much fun!

Alsath 2021-01-03 - 21:27

Awesome workout! I completed the entire thing and pouring sweat! Thank you!

Nitilar 2021-01-05 - 00:06

I used this as my podcast as I walked-jogged(?) around the mall and hilly parts…thanks for the motivation, yea, did it!!!:)

Ariwyn 2021-01-06 - 17:39

Well I am astonished! Used my pedometer, it counted 9800 steps. Though most of the time I was following Pahla’s pace for about 15 min I slowed down my pace. Thank you for this great workout!