The Run-Walk 5K Program is a very popular program for first-timer runners and those who want to enjoy training with minimal risk of injury. It is the perfect program for those who want to train for their first 5K race, learn to run or get back into running regularly.
It is the secret recipe of run-to-walk minutes that magically transforms every day mortals to 5K finishers! The program includes running mixed with short power-walk breaks. It begins with a 3/2 run to walk ratio and builds to 5/1. In 10 weeks you will be ready to run-walk a 5K race! This is also the Penguin’s favorite plan. He always uses some blend of running and walking in training and racing.
The blend of running with short power walk breaks reduces the overall impact and risk of injury, increases the fun factor and prepares you to go the distance. The "Run-Walk" Program is best suited for those who are exercising regularly 3-4 times per week. If you are currently exercising less, that is okay! You may want to follow the Walk-Run 5K Program and build your way up.
In addition to the daily training schedule, this program contains weekly inspirational messages from the best-selling author and Runner’s World columnist John "the Penguin" Bingham. His words will help you stay motivated throughout your training.
