Many groups and organizations host annual 5Ks to raise money and promote their organization. A 5K is a five kilometer race, which is 3.1 miles. Most 5Ks allow both runners and walkers. Typically, people running the event will start first, and people walking the event start a few minutes later. Although, this does vary. Some events are restricted to walkers only. With just a few weeks of training, you can walk a 5K.

A 5K is a great beginner’s walking event, as it is quite short (some organizations have 1 mile fun run/walk events, too) and easy to train for. Usually, you will pay a small entry fee to the organization (around $20), and then you get a t-shirt when you finish, as well as a “goodie bag” of coupons and special offers. There’s often food and drinks available after the race, too, and you can meet and chat with other walkers. You might even be able to find a walking partner.

Registering for a walking event is a huge motivational boost to your walking program. It helps you walk on days when you might try to “not have time”. And, it transforms your ordinary “walk” into “training”.

Here are two training plans for walking a 5K. By following one of these training plans, you will ensure that you can indeed finish your 5K and do so safely.

Everyone: Take at least one rest day between training sessions. Read Stretching After Walking and stretch (at least calves, quadriceps, shins, hamstrings and hips) after each training session.

For beginners:

Week 1: Walk fifteen minutes on three different days this week.
Week 2: Walk twenty minutes two times this week and thirty minutes once.
Week 3: Walk thirty minutes three times this week.
Week 4: Walk thirty minutes two times this week and 40 minutes once.
Week 5: Walk thirty minutes two times this week and 45 minutes once.
Week 6: Walk thirty minutes two times and one hour once.
Week 7: Walk thirty minutes two times and one hour once.
Week 8: Walk thirty minutes twice, rest two days and then walk your 5K.

For regular walkers If you are already walking regularly four or more days a week, you are probably ready to walk a 5K already, especially if you walk 3 or more miles at least once a week. But, to be sure, use this training plan a few weeks before the event.

Week 1: Walk thirty minutes on three different days this week.
Week 2: Walk thirty minutes two times this week and 40 minutes once.
Week 3: Walk thirty minutes two times this week and 45 minutes once.
Week 4: Walk thirty minutes two times and one hour once.
Week 5: Walk thirty minutes two times and one hour once.
Week 6: Walk thirty minutes twice, rest two days and then walk your 5K.

Once you finish your first 5K, you are likely to find that you want to enter more and more! They can be addicting in a very healthy way. For less money than you could spend on fattening snacks in a week, you can spend that cash on a life-affirming new activity.

To find a 5K in your area, do a Google search on “5K events + (your city name)”. Then, be sure to tell us about it in the Walking Forum.

I love Ryka walking shoes. This pair is one of my favorites and perfect for a 5K. (Wear new shoes for about a month before a race to make sure they won’t cause problems like blisters.)


Another great asset to your first (of fiftieth) 5K is an athletic skort. I love them and they are great for races. Try this one: