Training Schedules For Walking or Running Events

The programs and advice shown here are guidelines and should be treated as such. If you are starting from scratch or have not exercised for a long time it may be a good idea to see your doctor first.

The first rule of training is to listen to your body. You are the best judge as to whether things are working - or not. If something doesn't feel right, then consider easing back, changing and seeking some new ideas.

Click any of the titles for more information.

Starting from Scratch: Walking to Jogging
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Getting Fit

  • Weeks one & two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times per session. Aim to do three sessions per week .
  • Weeks three & four: Walk for 3 minutes, then jog for 5 minutes. Repeat 3 times per session. Aim for four sessions per week .
  • Weeks five & six: Walk for 2 minutes, then jog for 10 minutes. Repeat 3 times. Four sessions per week.
  • Weeks seven & eight: Walk for 1 minutes, then jog for 15 minutes. Repeat 2 times. Four sessions per week.
  • Week nine: No walking. Jog for 20 minutes. Four sessions per week.
  • Week ten: Jog for 30 minutes. Four sessions per week.

Starting from Scratch: Walking
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  • Weeks one & two: Walk for 15 minutes. Aim for three sessions per week.
  • Weeks three & four: Walk for 20 minutes. Aim for four sessions per week.
  • Weeks five & six: Walk for 25 minutes. Four sessions per week.
  • Weeks seven & eight: Walk for 30 minutes. Four sessions per week.

5k Race Training: Running
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Getting Fit Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.

Tuesdays and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. 

Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 40 to 45 minutes.

Thursdays: These runs should be done at your 5K race pace. 

Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.

Note:
You can switch days to accommodate your schedule. If you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 3k run CT 3k run (race pace) Rest 4k run 30 min EZ
2 Rest 4k run CT 2k run (race pace) Rest 5k run 30 min EZ
3 Rest 4k run CT 3k run (race pace) Rest 5k run 30 min EZ
4 Rest 5k run CT 3k run (race pace) Rest 6k run 35-40 min EZ
5 Rest 6k run CT 3k run (race pace) Rest 7k run 35-40 min EZ
6 Rest 7k run CT 3k run (race pace) Rest 8k run 35-40 min EZ
7 Rest 6k run CT 3k run (race pace) Rest 8k run 40 min EZ
8 Rest 6k run CT or Rest 4k run Rest Rest 5K Race!
10k Race Training: Running
x

Getting Fit Mondays and Fridays: Mondays and Fridays are rest days. Don't ignore rest days -- they're important to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. So if you run every day, you're not going to gain much strength and you're increasing your risk of injury.

Tuesdays and Saturdays: After you warm up, run at a comfortable pace for the designated mileage.

Wednesdays: Do a cross-training (CT) activity (such as biking or swimming) at an easy to moderate effort for 45minutes.

Thursdays: These distances should be run at your 10K race pace.

Sundays: Sundays are active recovery days. Run at an easy (EZ), comfortable pace to help loosen up your muscles. Or, you can do a run/walk combination.

Note:
You can switch days to accommodate your schedule. So, if you prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 6 k run CT 5 k run (race pace) Rest 6 k run 30 min EZ
2 Rest 6 k run CT 6 k run (race pace) Rest 7 k run 35-40 min EZ
3 Rest 7 k run CT 7 k run (race pace) Rest 8 k run 35-40 min EZ
4 Rest 8 k run CT 7 k run (race pace) Rest 9 k run 40-410 kin EZ
5 Rest 6 k run CT 8 k run (race pace) Rest 10 k run 40-410 kin EZ
6 Rest 7 k run CT 7 k run (race pace) Rest 6 k run 40-410 kin EZ
7 Rest 8 k run CT 8 k run (race pace) Rest 14 k run 40-410 kin EZ
8 Rest 6 k run CT or Rest 6 k run Rest Rest 10K Race!
Half Marathon: Running
x

Getting Fit Mondays and Fridays: Mondays and Fridays are usually rest days. Don't ignore rest days -- they're important to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. You're not going to gain much strength and you're increasing your risk of injury if you don't take some rest days.

Tuesdays and Saturdays: After you warm up, run at a comfortable pace for the designated mileage.

Wednesdays: Do a cross-training (CT) activity (such as biking or swimming) at an easy to moderate effort for 45 minutes.

Thursdays: These distances should be run at your half-marathon race pace. If you're not sure what that pace is, run at a speed that you think you could hold for 21 km.

Sundays: Sundays are active recovery days. Run at an easy (EZ), comfortable pace to help loosen up your muscles.

Note:
You can switch days to accommodate your schedule. So, if you prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

Half-Marathon Training

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 6 k CT 5 k race pace Rest 8 k 5 k EZ
2 Rest 6 k CT 6 k race pace CT 10 k 5 k EZ
3 Rest 7 k CT 6 k race pace Rest 12 k 6 k EZ
4 Rest 7 k CT 8 k race pace Rest 14 k 6 k EZ
5 Rest 8 k CT 6 k race pace Rest 16 k 7 k EZ
6 Rest 8 k CT 8 k race pace Rest 18 k 7 k EZ
7 Rest 8 k CT 8 k race pace Rest 20 k 7 k EZ
8 Rest 9 k CT 6 k race pace Rest 16 k 8 k EZ
9 Rest 10 k CT 8 k race pace Rest 20 k 6 k EZ
10 Rest 9 k CT 6 k race pace Rest 22 k 6 k EZ
11 Rest 8 k CT 6 k race pace Rest 10 k 5 k EZ
12 Rest 6 k race pace 30 minutes Rest 20 minutes Race Day! Rest Day!
Marathon: Running
x

Getting Fit If you're doing the big distance, then you do need to start your training early, to be in best shape for the main event. A marathon isn't something you should just go and take on after a few weeks of training (not unless you want to collect some injuries, anyway!)

Here are two recommended training schedules, the first being the more aggressive, and based on a 16 week work-up. Rest day is Sunday, Tuesday is the speed day (run to your fastest possible pace for the distance), Thursday should be hills and plenty of pace/workload variation, while Saturday is yor distance day.

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday TOTAL
base rest 8 11 8 8 8 21 65km
16 rest 8 11 8 11 8 26 73km
15 rest 8 13 8 13 8 19 69km
14 rest 8 10 8 11 8 29 74km
13 rest 8 11 8 16 8 16 68km
12 rest 8 11 8 11 8 32 79km
11 rest 8 13 13 13 8 26 81km
10 rest 8 16 8 16 8 32 89km
9 rest 8 11 8 13 8 24 73km
8 rest 8 16 8 13 8 35 89km
7 rest 8 16 8 16 8 16 73km
6 rest 8 19 8 13 8 32 89km
5 rest 8 10 8 8 8 23 65km
4 rest 8 16 8 13 8 35 89km
3 rest 8 16 8 11 8 24 76km
2 rest 8 11 8 0 8 16 52km
1 rest 8 8 3 0 0 MARATHON  

and the next one...

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday TOTAL
1 16km Rest 10km 13km 10km Rest 6km 55km
2 19km Rest 10km 13km 10km Rest 6km 58km
3 10km Rest 6km Rest 6km Rest 6km 28km
4 22km Rest 10km 13km 10km Rest 6km 61km
5 26km Rest 10km 13km 10km Rest 8km 67km
6 29km Rest 10km 13km 10km Rest 8km 70km
7 10km Rest 8km Rest 8km Rest 6km 32km
8 32km Rest 8km 11km 10km Rest 6km 67km
9 22km Rest 10km 13km 10km Rest 6km 61km
10 11km Rest 8km Rest 10km Rest 6km 35km
11 34km Rest 8km 11km 10km Rest 6km 69km
12 22km Rest 10km 13km 10km Rest 6km 61km
13 13km Rest 10km Rest 10km Rest 6km 39km
14 35-37km Rest 8km 11km 10km Rest 8km 72-74
15 19km Rest 10km 13km 10km Rest 6km 58km
16 22km Rest 11km Rest 8km Rest 6km 47km
17 16km Rest 10km Rest 6km Rest 2-3 Opt. 34-35km
18 Marathon Rest Rest Rest Rest Rest Rest  

5k Race: Walking
x

Getting FitMondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.

Tuesdays and Saturdays: After you warm up, walk at a comfortable pace for the designated mileage. 

Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 40 to 45 minutes.

Thursdays: These walks should be done at your 5K race pace. 

Sundays: This is an active recovery day. Your walk should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.

Note:
You can switch days to accommodate your schedule. If you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 3k walk CT 3k walk (race pace) Rest 4k walk 30 min EZ
2 Rest 4k walk CT 2k walk (race pace) Rest 5k walk 30 min EZ
3 Rest 4k walk CT 3k walk (race pace) Rest 5k walk 30 min EZ
4 Rest 5k walk CT 3k walk (race pace) Rest 6k walk 35-40 min EZ
5 Rest 6k walk CT 3k walk (race pace) Rest 7k walk 35-40 min EZ
6 Rest 7k walk CT 3k walk (race pace) Rest 8k walk 35-40 min EZ
7 Rest 6k walk CT 3k walk (race pace) Rest 8k walk 40 min EZ
8 Rest 6k walk CT or Rest 4k run Rest Rest 5K Race!
10k Race: Walking
x

Getting Fit Mondays and Fridays: Mondays and Fridays are rest days. Don't ignore rest days -- they're important to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. So if you run every day, you're not going to gain much strength and you're increasing your risk of injury.

Tuesdays and Saturdays: After you warm up, walk at a comfortable pace for the designated mileage.

Wednesdays: Do a cross-training (CT) activity (such as biking or swimming) at an easy to moderate effort for 45minutes.

Thursdays: These distances should be walk at your 10K race pace.

Sundays: Sundays are active recovery days. Walk at an easy (EZ), comfortable pace to help loosen up your muscles.

Note:
You can switch days to accommodate your schedule. So, if you prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 6 k walk CT 5 k walk (race pace) Rest 6 k walk 30 min EZ
2 Rest 6 k walk CT 6 k walk (race pace) Rest 7 k walk 35-40 min EZ
3 Rest 7 k walk CT 7 k walk (race pace) Rest 8 k walk 35-40 min EZ
4 Rest 8 k walk CT 7 k walk (race pace) Rest 9 k walk 40-410 kin EZ
5 Rest 6 k walk CT 8 k walk (race pace) Rest 10 k walk 40-410 kin EZ
6 Rest 7 k walk CT 7 k walk (race pace) Rest 6 k walk 40-410 kin EZ
7 Rest 8 k walk CT 8 k walk (race pace) Rest 14 k walk 40-410 kin EZ
8 Rest 6 k walk CT or Rest 6 k walk Rest Rest 10K Race!
Half Marathon: Walking
x

Getting FitMondays and Fridays: Mondays and Fridays are usually rest days. Don't ignore rest days -- they're important to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. You're not going to gain much strength and you're increasing your risk of injury if you don't take some rest days.

Tuesdays and Saturdays: After you warm up, walk at a comfortable pace for the designated mileage.

Wednesdays: Do a cross-training (CT) activity (such as biking or swimming) at an easy to moderate effort for 45 minutes.

Thursdays: These distances should be walk at your half-marathon race pace. If you're not sure what that pace is, walk at a speed that you think you could hold for 21 km.

Sundays: Sundays are active recovery days. Walk at an easy (EZ), comfortable pace to help loosen up your muscles.

Note:
You can switch days to accommodate your schedule. So, if you prefer to workout on a Monday or Friday, it's fine to swap a rest day for a walk day.

Half-Marathon Training

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 6 k CT 5 k race pace Rest 8 k 5 k EZ
2 Rest 6 k CT 6 k race pace CT 10 k 5 k EZ
3 Rest 7 k CT 6 k race pace Rest 12 k 6 k EZ
4 Rest 7 k CT 8 k race pace Rest 14 k 6 k EZ
5 Rest 8 k CT 6 k race pace Rest 16 k 7 k EZ
6 Rest 8 k CT 8 k race pace Rest 18 k 7 k EZ
7 Rest 8 k CT 8 k race pace Rest 20 k 7 k EZ
8 Rest 9 k CT 6 k race pace Rest 16 k 8 k EZ
9 Rest 10 k CT 8 k race pace Rest 20 k 6 k EZ
10 Rest 9 k CT 6 k race pace Rest 22 k 6 k EZ
11 Rest 8 k CT 6 k race pace Rest 10 k 5 k EZ
12 Rest 6 k race pace 30 minutes Rest 20 minutes Race Day! Rest Day!
Marathon: Walking
x

Getting FitIf you're doing the big distance, then you do need to start your training early, to be in best shape for the main event. A marathon isn't something you should just go and take on after a few weeks of training (not unless you want to collect some injuries, anyway!)

Here are two recommended training schedules, the first being the more aggressive, and based on a 16 week work-up. Rest day is Sunday, Tuesday is the speed day (run to your fastest possible pace for the distance), Thursday should be hills and plenty of pace/workload variation, while Saturday is yor distance day.

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday TOTAL
base rest 8 11 8 8 8 21 65km
16 rest 8 11 8 11 8 26 73km
15 rest 8 13 8 13 8 19 69km
14 rest 8 10 8 11 8 29 74km
13 rest 8 11 8 16 8 16 68km
12 rest 8 11 8 11 8 32 79km
11 rest 8 13 13 13 8 26 81km
10 rest 8 16 8 16 8 32 89km
9 rest 8 11 8 13 8 24 73km
8 rest 8 16 8 13 8 35 89km
7 rest 8 16 8 16 8 16 73km
6 rest 8 19 8 13 8 32 89km
5 rest 8 10 8 8 8 23 65km
4 rest 8 16 8 13 8 35 89km
3 rest 8 16 8 11 8 24 76km
2 rest 8 11 8 0 8 16 52km
1 rest 8 8 3 0 0 MARATHON  

This one is a little more gentle, with two (sometimes even three) rest days per week.

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday TOTAL
1 16km Rest 10km 13km 10km Rest 6km 55km
2 19km Rest 10km 13km 10km Rest 6km 58km
3 10km Rest 6km Rest 6km Rest 6km 28km
4 22km Rest 10km 13km 10km Rest 6km 61km
5 26km Rest 10km 13km 10km Rest 8km 67km
6 29km Rest 10km 13km 10km Rest 8km 70km
7 10km Rest 8km Rest 8km Rest 6km 32km
8 32km Rest 8km 11km 10km Rest 6km 67km
9 22km Rest 10km 13km 10km Rest 6km 61km
10 11km Rest 8km Rest 10km Rest 6km 35km
11 34km Rest 8km 11km 10km Rest 6km 69km
12 22km Rest 10km 13km 10km Rest 6km 61km
13 13km Rest 10km Rest 10km Rest 6km 39km
14 35-37km Rest 8km 11km 10km Rest 8km 72-74
15 19km Rest 10km 13km 10km Rest 6km 58km
16 22km Rest 11km Rest 8km Rest 6km 47km
17 16km Rest 10km Rest 6km Rest 2-3 Opt. 34-35km
18 Marathon Rest Rest Rest Rest Rest Rest  

Click here for our guide to common mistakes in technique and approach.

Click here for our guide to injuries that can affect runners and walkers.