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6 Week 5K Walk-to-​Run

Runner's World's six week 5K schedule. Starts with walking and running, three days a week.

 

A basic 5K schedule that assumes you don't run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks. Six-week Beginner 5K Schedule

6 Week 5K Walk-to-Run Analysis

Exercises

Variation
low Repeats many exercises.
Frequency
Run 18
Walk 17

Workouts

Variation
average Varies workouts, but has some repetition.
Most Frequent
6 Week 5K Run/Walk #6 6
6 Week 5K Run/Walk #2 2
6 Week 5K Run/Walk #3 2
6 Week 5K Run/Walk #1 1
6 Week 5K Run/Walk #5 1
6 Week 5K Run/Walk #9 1
6 Week 5K Run/Walk #10 1
6 Week 5K Run/Walk #7 1
6 Week 5K Race 1
6 Week 5K Run/Walk #4 1
Show all workouts

Muscle Usage

Muscle usage is determined by the frequency with which workouts use a muscle. More.

Core
Lower Back
very high
Legs
Buttocks, Hamstrings, Quadriceps, Calves
very high

Scheme

The scheme is the type, or types, of workouts done on a day. More.

Goals

The goals, or objectives, for workouts in this program.

Frequency

Days Per Week
3.1 This program has a workout scheduled an average of 3.1 days per week.
Workouts Per Day
1.0 On a day where workouts are scheduled, an average of 1.0 workout are scheduled.

Tags

Tags appearing on workouts in this program.

Times

The times required to complete workouts. More.