How to Walk a 5K

A 5K event is an ideal distance for beginning runners, as well as walkers seeking extra incentive to stick to a fitness program. Signing up for a 5K race provides motivation to train on a regular basis. The equivalent of 3.1 miles, a 5K presents a challenge, without requiring a substantial investment of time. However, you should give yourself enough time to build your endurance, prior to the race by starting your training at least eight weeks ahead of time.

Instructions

    • 1

      Check with your doctor prior to starting a walking program, if you have a history of heart or orthopedic problems. Walking is a safe exercise for most people, but your doctor may have advice about exercise duration, intensity and other factors.

    • 2

      Walk for 15 minutes at least two days during the week, adding five minutes to your walking distance every other week, suggests running coach and author Hal Higdon. By the end of the eight-week training period, you should be walking 30 minutes on each of these two workout days.

    • 3

      Incorporate longer walks on the weekends. These walking workouts are in addition to the 15- to 30-minute walks during the week. Higdon suggests walking 1.5 miles during your first Saturday walk, adding a quarter of a mile each week, until you reach three miles. Aim for 30 to 60 minutes of walking on Sundays, depending on your fitness level.

    • 4

      Schedule rest days into your weekly routine. Mondays and Fridays make good rest-day choices, giving your muscles a break, prior to and following your tougher weekend workouts.

    • 5

      Start toward the back on race day, to give runners room for a fast start. Walk at a pace you're comfortable with, taking advantage of water stations along the way.