WALK TO JOG 5K PROGRAM
A 5k (3.1 mile) run is a great event that is realistic and achievable for people from most backgrounds and walks
of life. The program described below is adapted from the Couch to 5k program to help non-runners to be able
to jog and to participate in the Enumclaw Street Fair 5k on July 25, 2015.
HOW DO I GET STARTED?
The Street Fair 5k Program will include weekly workouts that can be found through the Street Fair website and
Facebook page.
1. Sign up for the Enumclaw Street Fair 5k.
2. Join the Street Fair FIT - 5k Training Facebook Group to find the weekly workouts and to connect with
others who are on the same journey as you. There will also be tips and recommendations for training posted
on this page throughout the course of the next two months.
3. Begin the weekly workouts suggested below. Each week you will exercise 3x per week.
IS THERE ANYTHING ELSE I SHOULD KNOW?
Before beginning the program it is important to get clearance from your doctor to ensure that your heart, lungs,
muscles, and bones are ready for exercise. If you have any nagging pains during workouts or questions about
fitness, please consult a medical professional before pushing through injuries. Pinnacle Medical Wellness
physical therapists are great resources to give you exercises and stretches that can allow you to get past any
setbacks and progress towards completing the 5k.
WORKOUT PLAN:
Week #
& Date
Week 1
5/24/15
Week 2
5/31/15
Week 3
6/7/15
Exercise #1
Exercise #2
Exercise #3
Brisk five-minute warmup walk.
Then alternate 60 seconds of
jogging and 90 seconds of
walking for a total of 20
minutes.
Brisk five-minute warmup walk.
Then alternate 60 seconds of
jogging and 90 seconds of
walking for a total of 20
minutes.
Brisk five-minute warmup walk.
Then alternate 60 seconds of
jogging and 90 seconds of
walking for a total of 20
minutes.
Brisk five-minute warmup walk.
Then alternate 90 seconds of
jogging and two minutes of
walking for a total of 20
minutes.
Brisk five-minute warmup walk.
Then alternate 90 seconds of
jogging and two minutes of
walking for a total of 20
minutes.
Brisk five-minute warmup walk.
Then alternate 90 seconds of
jogging and two minutes of
walking for a total of 20
minutes.
Brisk five-minute warmup walk,
then do two repetitions of the
following:
● Jog 90 seconds
● Walk 90 seconds
● Jog 3 minutes
● Walk three minutes
Brisk five-minute warmup walk,
then do two repetitions of the
following:
● Jog 90 seconds
● Walk 90 seconds
● Jog 3 minutes
● Walk three minutes
Brisk five-minute warmup walk,
then do two repetitions of the
following:
● Jog 90 seconds
● Walk 90 seconds
● Jog 3 minutes
● Walk three minutes
Pinnacle Medical Wellness
1040 Stevenson Ave., Suite A, Enumclaw, WA 98022
360-825-7411
Brisk five-minute warmup walk,
then:
● Jog 1/4 mile (or 3 minutes)
● Walk 1/8 mile (or 90
seconds)
● Jog 1/2 mile (or 5 minutes)
● Walk 1/4 mile (or 2-1/2
minutes)
● Jog 1/4 mile (or 3 minutes)
● Walk 1/8 mile (or 90
seconds)
● Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk,
then:
● Jog 1/4 mile (or 3 minutes)
● Walk 1/8 mile (or 90
seconds)
● Jog 1/2 mile (or 5 minutes)
● Walk 1/4 mile (or 2-1/2
minutes)
● Jog 1/4 mile (or 3 minutes)
● Walk 1/8 mile (or 90
seconds)
● Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk,
then:
● Jog 1/4 mile (or 3 minutes)
● Walk 1/8 mile (or 90
seconds)
● Jog 1/2 mile (or 5 minutes)
● Walk 1/4 mile (or 2-1/2
minutes)
● Jog 1/4 mile (or 3 minutes)
● Walk 1/8 mile (or 90
seconds)
● Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk,
then:
● Jog 1/2 mile (or 5 minutes)
● Walk 1/4 mile (or 3 minutes)
● Jog 1/2 mile (or 5 minutes)
● Walk 1/4 mile (or 3 minutes)
● Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk,
then:
● Jog 3/4 mile (or 8 minutes)
● Walk 1/2 mile (or 5 minutes)
● Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk,
then jog two miles (or 20
minutes) with no walking.
Brisk five-minute warmup walk,
then:
● Jog 1/2 mile (or 5 minutes)
● Walk 1/4 mile (or 3 minutes)
● Jog 3/4 mile (or 8 minutes)
● Walk 1/4 mile (or 3 minutes)
● Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk,
then:
● Jog 1 mile (or 10 minutes)
● Walk 1/4 mile (or 3 minutes)
● Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk,
then jog 2-1/4 miles (or 22
minutes) with no walking.
Week 7
7/5/15
Brisk five-minute warmup walk,
then jog 2.5 miles (or 25
minutes).
Brisk five-minute warmup walk,
then jog 2.5 miles (or 25
minutes).
Brisk five-minute warmup walk,
then jog 2.5 miles (or 25
minutes).
Week 8
7/12/15
Brisk five-minute warmup walk,
then jog 2.75 miles (or 28
minutes).
Brisk five-minute warmup walk,
then jog 2.75 miles (or 28
minutes).
Brisk five-minute warmup walk,
then jog 2.75 miles (or 28
minutes).
Week 9
7/19/15
Brisk five-minute warmup walk,
then jog 3 miles (or 30
minutes).
Brisk five-minute warmup walk,
then jog 3 miles (or 30
minutes).
The final workout!
Congratulations! Brisk fiveminute warmup walk, then jog 3
miles (or 30 minutes).
Week 4
6/14/15
Week 5
6/21/15
Week 6
6/28/15
5K Race Day: Saturday, July 25, 2015!
Pinnacle Medical Wellness
1040 Stevenson Ave., Suite A, Enumclaw, WA 98022
360-825-7411