5 Mile WALK | One Hour+ (500 Calories) Indoor WALKING Workout
Video taken from the channel: Pahla B Fitness
Workout #9 45 Minutes: 5 Minute to 50 Minute Beginner Walking Workout Series!
Video taken from the channel: Up to the BEat Fit
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.
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:
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from Advanced Marathoning |
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from Advanced Marathoning |
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from Fitness For Dummies |
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from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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from Your First Triathlon, 2nd Ed.: Race-Ready in 5 Hours a Week |
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from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints |
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from The Art of Running Faster |
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from Principles of Human Nutrition |
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from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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from The Incomplete Book of Running |
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from Belly Fat Diet For Dummies |
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from Developing Endurance |
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from Training for Climbing: The Definitive Guide to Improving Your Performance |
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from Marathon: The Ultimate Training Guide |
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from Racing Weight: How to Get Lean for Peak Performance |
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from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
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from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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from Run with Power: The Complete Guide to Power Meters for Running |
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from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
86 comments
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
This is the first time in my life that I finish a 5 miles exercise. Thanks
Я сделала это! Мой минус по калориям 460)) спасибо, шагать с Вами очень весело!
Idid it today it’s my weekly routine to do 5 mile walk/ jog at own space..iproud myself that I finished it
Awesome workout. Thanks a lot! I was definitely sweating through the entire thing.
Can you make a bad video, Pahla B? I think not!! Another great one!
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!!
FANTASTIC! So motivational, authentic; I am in for life:) Thank you Pahla.
I would like to know if the stress on the knees is too much?
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.
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
Thank you! Im 15 and this makes me feel amazing you are so funny and make it feel like nothing
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.
Why some people comment indoor walking cannot burn a lot calories isn’t true…
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
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.
This is the first time I am saying this but the little voice inside my head is saying “running is fun!”
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
Great workout. Just completed this video. I love all of your videos. You are great and love your smile.
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
Just did this on my mini trampoline. Life just feels better on a mini trampoline esp exercises. Great stuff. Thank you!
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.
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
I didn’t enjoy the work out.. there’s nothing called sync in it.. really waisted my time.. see Leslie walk exaecise
I love this, I feel so encouraged and happy whilst working out which I usually struggle with. Thank you!
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!
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
I did it while played online game from my phone. So doable and suitable for lazy girl like me. Kekeke
Dear your wonderful but talking so much. Lost my control while u listen
Pheww! Felt like giving up so many times throughout the walk but I didn’t. So proud of myself! Thank you so much.
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!
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.
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
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
Such a great way to have started my Monday. The intervals of body work keeps it intersting, excellent pace and not too fast.
This walk has officially become a part of my weekly workout routine. So proud of myself for completing this.
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
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.
OMG OMG OMG OMG. YESSSS. I HAVE COMPLETED THIS VIDEO WITHOUT PAUSING N WITHOUT RESTING. GOT LOTS OF BURN N STRENGTH. INCREDIBLE VIDEO.
Thanks.. I thoroughly enjoyed doing the workout with you.
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
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. ♀️
I’m 15 and I’m trying this for the first time I hope it does me good!
OMG I am SO THRILLED right now I think I’ll need to come back to write more you’re sent by God!
Thank you I appreciate this…what a fine niche you found for yourself
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.
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.
Trying this tomorrow she looks good work out on I’m new to this channel
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
I really enjoy your videos! Thank you! Greatings from Hungary!
Why aren’t you sweating? You should be after 1:16:44 continuous.
I feel really good that I completed this 5 miles plus the fun “rest” exercises! Thanks, Pahla!
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!
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
I did this just nowOMG!!
Not very boring -did 8500 steps.
sorry cannot listen to this, such a painful echo when you talk. I suggest trying something different on the mic-ing
I did this workout today non stop without break I crossed my limit today 12529 steps..I feel realy happy
This is wonderful. I will certainly do this every day and recommend it to my friends.
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!
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!
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
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 ❤️
I have been doing this every day,I feel so much better for it, thanks for sharing
Another great workout! needed a longer walking workout tonight-this delivered!
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.
Done with working out with your other video. Will try this tommorow
Amazing workout!! U are just a great co-trainer!!!! Thank you so much!!! Love wogging and listening to you!!!!
Followed all the session and sweat,sweat,sweat!! Feels great after. Thank you
I will start from today with my diet routine and let’s see what happens after a month….wish me luck
I did it, Pahla. I tried to find the cool down, but don’t see it in the description. Anyway, thanks! #106
I loved it
Congratulations and blesses
I AM PRAYING TO LOOSE 100 POUNDS….5 POUNDS A WEEK….I THANK GOD FOR ALL WORK OUT VIDEOS.
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
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.
Just found this video yesterday. Lovvvvvvvvvve it..
Love this! Thank you for sharing and making working out so much fun!
Awesome workout! I completed the entire thing and pouring sweat! Thank you!
I used this as my podcast as I walked-jogged(?) around the mall and hilly parts…thanks for the motivation, yea, did it!!!:)
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!
U re awesome. U still made this walk interesting without music.
Love your workouts better than any of the others on YouTube! I never sweat but your workout made me really sweat. Thanks!
Sometimes a girl needs low impact workouts like this one. Loved it and burned over 530 calories. GREAT!!! Keep them coming Pahla.
I did it in one go….yup and I ran in last two mins. feels good. no body ache. will do it again day after tomorrow
Update: I did this 5/7 days last week and lost 5 lbs. Diet was also very clean and healthy
love to work out with Jena she keeps me motivated and coming back day after day…
So I did a faster speed version for forty minutes and it kicked my behind. Helped “workout the hips, and knees” just as she said!