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Scotiabank Toronto Waterfront 5K

Marathoning For Mortals at STWM: 5K WALK Training Schedule

This program is best suited to first-time 5K participants. Before beginning this program, you should consult with your doctor.

Schedule Key below. Training schedules developed by Coach Jenny Hadfield, co-author Marathoning for Mortals.
WEEK # Monday Tuesday Wednesday Thursday Friday Saturday Sunday
MODE Walk Rest Walk Rest Walk Walk Rest Day
INTENSITY Conversational Rest Conversational Rest Conversational Conversational Rest
HEART RATE 65-75%   65-75%   65-75% 65-75%  
I-RATE 6.5-7.5   6.5-7.5   6.5-7.5 6.5-7.5  
Week 1
July 21 - 27		 15 minutes Rest 15 minutes Rest 15 minutes 20 minutes Rest
Week 2
July 28 - Aug 3		 15 minutes Rest 15 minutes Rest 15 minutes 20 minutes Rest
Week 3
Aug 4 - 10		 20 minutes Rest 20 minutes Rest 15 minutes 25 minutes Rest

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Schedule Key

Warm-up begin each workout with 5 minutes of easy paced walking to gradually increase heart rate, circulation and breathing.

Cool-down every workout with 5 minutes of easy walking to gradually bring your body back to resting state.

Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.

Heart Rate = Using a heart rate monitor maintain a range between the prescribed percentages... 65-75% of your estimated maximum heart rate.

Intensity = the level of exertion while training. While walking stay at a conversational pace, or at a pace that you can speak words or a sentence. If you are gasping for air you are walking too fast.

I-Rate = Rate of perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10- being an all out level. Use this system to stay in the smart training range listed on the training program (i.e. 6-7).

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