You can train for a 5K in just 6 weeks.
Photo: Getty Images
Whether you're looking to walk, jog or run in a 5K, personal trainer Andrea Metcalf can have you ready for the starting line just six weeks.
You can! That's my motto when it comes to better health and fitness. Even my 95-year-old grandmother can do a 5K walk, but if you'd rather go a little faster, you'll just need to put in a little more time up front. Start with my six-week guide designed to help you get in shape to walk, jog or run a 5K!

First, Set Your Goal
  • If your goal is to walk a 5K, alternate 3 minutes of slower-paced walking with 1 minute of fast-paced walking. By the end of the training program, you will be able to complete a 5K walk in under 60 minutes.
  • If your goal is to jog a 5K, alternate 2 minutes of walking with 1 minute of jogging. By the end of the training program, you will be able to complete a 5K in under 45 minutes.
  • If your goal is to run a 5K, alternate a circuit of 2 minutes of walking followed by 2 minutes of jogging and then 1 minute of running. By the end of the training program you will be able to complete a 5K in under 30 minutes.
It's time to start training.
How to Train
You can follow this simple schedule. Under each day of the week, the first number is the number of minutes you should spend stretching. The second number is the number of minutes you should spend walking. Don't forget to stretch after your workout as well.
Week 1
Monday: 5/10
Tuesday: rest
Wednesday: 5/10
Thursday: rest
Friday: 5/10
Saturday: rest
Sunday: 5/15

Week 2
Monday: rest
Tuesday: 5/15
Wednesday: rest
Thursday: 5/15
Friday: rest
Saturday: rest
Sunday: 5/15

Week 3
Monday: 5/15
Tuesday: rest
Wednesday: 5/15
Thursday: rest
Friday: 5/15
Saturday: rest
Sunday: 5/25

Week 4
Monday: rest
Tuesday: 5/20
Wednesday: rest
Thursday: 5/20
Friday: rest
Saturday: rest
Sunday: 5/30

Week 5
Monday: 5/20
Tuesday: rest
Wednesday: 5/20
Thursday: rest
Friday: 5/20
Saturday: rest
Sunday: 5/30

Week 5
Monday: rest
Tuesday: 5/40
Wednesday: rest
Thursday: 5/40
Friday: rest
Saturday: rest
Sunday: 5/60

Remember: If you don't stretch, you're more prone to injury.
Pre-Run Training Stretches
These four moving stretches allow the body to slowly warm up the connective tissue and muscles. Static or held stretches should be performed only at the end of an exercise.

Leg Swings
Start by standing while holding onto a stable object, wall or tree. Swing your leg front-to-back
10 times. Then continue side-to-side 10 times.

Heel Rocks
Start by standing on your toes. Rock from toe to heel 10 times on both feet at the same time. Then do 10 heel rocks on each foot separately.

Waist Rotations
Start standing with arms out in a T position. Rotate your upper body side to side 10 times.

Heel Walks
Walking on your heels is a great dynamic stretch and exercise for strengthening the feet. Walk for 30 to 60 seconds on your heels, with toes pulling upward at least twice.

Get Andrea's favorite post-run stretch routine.

Are you inspired to run a 5K? Share your training stories in the comments area.

Keep Reading:
Find inspiration at the Oprah.com community running support board
Comedian Eddie Izzard runs for a good cause
10 common workout mistakes that will trip up your fitness goals
Published 07/15/2010
As a reminder, always consult your doctor for medical advice and treatment before starting any program.

NEXT STORY

Next Story