5K Club

7 Week to Run/Walk 5K Club Plan


I’m not a doctor - please make sure you are working with your health care professional and listen to your own bodies - and only do what you can/should do.  

The goal is to see improvement in our own self - not comparing to others.

Hi level weekly plan - in addition to our workouts getting harder/longer

Week 4 Sept 26 - intro to dinacharya
Week 6 Oct 10 -  Intro to meditation
Week 7 Oct 17 - get pumped - we got this!


Suggested week 1 work out plan.

2-3x this week - (Sat, Sun, Tues) or (Sun/Tues)

  • Dynamic Leg Warmup
  • Warm up walk 5 min
  • power walk or gentle jog 2 min, walk 6 min, power walk or jog 2 min (turn round)
  • walk 6 min, power walk or jog 2 min
  • 1 more min - go a little faster as you are done after this!  You got this!
  • Cool-down walk until you have returned.
  • Separate handout at meeting:  runner strength exercises, foam rolling and yoga stretch and surrender.

We got this!


NOTE:  I use the “MAP MY RUN” app on my iPhone as it then also shows up on my watch - I can use this same app to track walks, yoga workouts and bikerides so don’t let the name fool you!  Its rewarding to track and get feedback on how I’m doing - how far and how fast.  It even tracks elevation!


Week 2 - total time aprox 32 min

  • Dynamic Leg Warmup
  • Warm up walk 5 min
  • power walk or gentle jog 3 min, walk 5 min, power walk or jog 3 min (turn round - 16 min mark)
  • walk 5 min, power walk or jog 3 min
  • 1 more min - go a little faster as you are done after this!  You got this!
  • Cool-down walk until you have returned.
  • runner strength exercises, foam rolling and yoga stretch and surrender.


Week 3 - total time aprox 34 min

  • Dynamic Leg Warmup
  • Warm up walk 5 min
  • power walk or gentle jog 4 min, walk 4 min, power walk or jog 4 min (turn round - 17 min mark)
  • walk 4 min, power walk or jog 4 min
  • 1 more min - go a little faster as you are done after this!  You got this!
  • Cool-down walk until you have returned.
  • runner strength exercises, foam rolling and yoga stretch and surrender.


Week 4 - total time aprox 38 min

  • Dynamic Leg Warmup
  • Warm up walk 5 min
  • power walk or gentle jog 5 min, walk 4 min, power walk or jog 5 min (turn round - 19 min mark)
  • walk 4 min, power walk or jog 5 min
  • 1 more min - go a little faster as you are done after this!  You got this!
  • Cool-down walk until you have returned.
  • runner strength exercises, foam rolling and yoga stretch and surrender.


Week 5 - total time aprox 42 min

  • Dynamic Leg Warmup
  • Warm up walk 5 min
  • power walk or gentle jog 6 min, walk 4 min, power walk or jog 6 min (turn round - 21 min mark)
  • walk 4 min, power walk or jog 6 min, walk 3 min
  • 2 more min - go a little faster as you are done after this!  You got this!
  • 2 min walk
  • Cool-down walk until you have returned.
  • runner strength exercises, foam rolling and yoga stretch and surrender.


Week 6 - total time aprox 48 min

  • Dynamic Leg Warmup
  • Warm up walk 5 min
  • power walk or gentle jog 7 min, walk 4 min, power walk or jog 8 min (turn round - 24 min mark)
  • walk 4 min, power walk or jog 8 min, walk 3 min
  • 2 more min - go a little faster as you are done after this!  You got this!
  • 2 min walk
  • Cool-down walk until you have returned.
  • runner strength exercises, foam rolling and yoga stretch and surrender.


Week 7 - total time aprox 54 min

  • Dynamic Leg Warmup
  • Warm up walk 5 min
  • power walk or gentle jog 8 min, walk 4 min, power walk or jog 9 min (turn round - 26 min mark)
  • walk 4 min, power walk or jog 9 min, walk 3 min
  • 4 min - go a little faster last push - as you are done after this!  You got this!
  • 3 min walk
  • Cool-down walk until you have returned.
  • runner strength exercises, foam rolling and yoga stretch and surrender.




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