STWM 5K Walk Schedule

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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 19 - 25	15 minutes	Rest	15 minutes	Rest	15 minutes	20 minutes	Rest
Week 2 July 26 - Aug 1	15 minutes	Rest	15 minutes	Rest	15 minutes	20 minutes	Rest
Week 3 Aug 2 - 8	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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