Shape Up Training Program...............................
Laugh. Talk. Walk. Run.
Play after Five. Build Healthy Relationships
This easy-to-follow training guide is designed to help beginning runners and walkers prepare for and feel good while participating in the Corporate 5k!
| wk 1 | wk 2 | wk 3 | wk 4 | wk 5 | wk 6 | wk 7 | wk 8 | |
| M | *Walk 15-20 min | Walk 20 min | Walk 30 min | Walk 40 min | Walk 2 miles or 25 min | Walk 30 min | Walk 3 miles or 35 min | Walk 30 min or X-train |
| T | Walk 25 min | Rest or X-train | Walk 2 miles or 25 min | Walk 2 miles or 25 min | Walk or X-train | Walk 3 miles or 30-35 min | X-train or rest | Walk 2-3 miles or 25-30 min |
| W | Walk or x-train | Walk 20-25 min | Walk or x-train | Walk or x-train | Walk 2-3 miles or 20-25 min | Rest | Walk 30 min | Walk |
| T | Walk 20 min | Walk 30 min | Walk 2 miles or 25 min | Walk 2 miles or 25 min | Walk 30 min | Walk 2-3 miles or 20-30 min | Walk 2-3 miles or 20-30 min | IOA Corporate 5k Day! |
| F | Rest | Rest | Rest | Rest | Rest | Rest | Rest | Check Results |
| S | Walk 2 miles or 25 min | Walk 2 miles or 25 min | Walk 2-3 miles or 25-35 min | Walk 3 miles or 30-40 min | Walk 3-4 miles or 30-40 min | Walk 4-5 miles or 30-40 minutes | ||
| S | Rest | Rest | Rest | Rest | Rest | Rest | Rest | |
| Note: Consult a physician before beginning any exercise program. *One can substitute walking with jogging at any portion of the training program. X-Train = Cross training – Examples include swimming, weightlifting, cycling, etc. |
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Resources
- Group training for all levels: Learn more about our Training Programs
Convenient locations in Lake Mary and Orlando locations. - Sports Injury Questions? Contact Sports Medicine Experts at Florida Hospital
(407) 303-SPORTS.
Printable Version Training Guide
