5K: How to Get There
If walking or running a 5K isn't for you, that's fine! Do what's right for you. Take a look back at some articles about other ways to be active, such as:
To train for a 5K, you'll need 30 minutes of time only 3 times per week. The other days are rest or low activity days. If you think your next step might be giving a 5K a try, here's a preview of your schedule:
Weeks 1 to 4
You'll do 3 run-walks 3 times per week starting with brisk 5-minute warm-up walks. You'll switch between running and walking every minute for 20 minutes. You'll add a little more running than walking each time.
Weeks 5 to 6
After brisk 5-minute warm-up walks, you'll increase run times from 5, 8, and 10 minutes, with walking 3 minutes in between. You'll build up to a 25-minute run with no walking.
Weeks 7 to 9
These weeks will include 3 runs for 25 to 30 minutes after your brisk 5-minute warm-up walks.
Rayna's story
I was scared to commit myself to train for a 5K, but once I saw the schedule of run-walks and how simple it started, I gave it a try. It's so gradual that I felt like a champ building up to the runs. I got a friend to do it with me and found a training plan online. It felt great to cross the finish line!
Goal of the day
Send your care manager a message if the next step for you is to try a 5K! They can give you more resources, so you can meet your goal.
Remember, a 5K is not for everyone. There are plenty of other ways to be active!
Important
Talk to your provider before starting any new physical activity plan.