Theresa Rowe ~ 5k Walk/Run Training Program ~ Shaped By Faith

5k Walk/Run Training Program

Walking Pace Chart
Week One
Week Two
Week Three
Week Four
Week Five
Week Six
Week Seven
Week Eight

Week 1 of 5K training

ALWAYS warm up the body by walking at a comfortable pace (2-2.5 mph) for 5-10 minutes before starting your walking program.

During the warm up practice your posture, deep breathing and connect your thoughts on God!

I would encourage you to spend this warm up time with God as you pray for your family and yourself as you make your requests known to Him.

Reflect and memorize the following scripture verse during week 1.

Proverbs 8:20
“I walk in the way of righteousness, along the paths of justice.”

ALWAYS cool down for 5-10 minutes, slow down your walking pace to 2.5 mph and reflect on time spent with God during your physical training.

Monday Walk 30 minutes at 3mph pace (20-minute mile). (Refer to pace chart)
(Work on scooping belly, posture and deep breathing)
Tuesday Walk 30 minutes at 3mph pace.
(work on posture by keeping arms bent 90 degrees, walk tall by lengthening your spine and scoop your belly:)
Wednesday Cross train for 30-45 minutes
(Your choice: Group fitness classes, Yoga, Pilates, cycling, swimming, strength train, gardening, mowing lawn, sports activities, etc.)
Thursday Walk 45-minutes at a 3 mph pace.
(Take the time to smell the flowers and thank God that you are healthy and strong!)
Friday Rest Day
(do some gentle stretches along with practicing on your deep breathing)
Saturday Walk 30-45 minutes at a 3 mph pace.
(Prayer walk with God)
Sunday Rest Day!
Praise God as you enjoy His Sabbath.

The second week of training you are going to increase your walking pace to 3.5 mph which is a 17-18 minute mile.

During the first mile you could focus on praying for a certain individual who needs to be lifted up. Take this time to reflect on them and give God all your attention as you pray and seek His face for them during the mile.

During your second mile pray for whomever the Lord leads you to pray for at that moment. You could have in mind to pray for your church body or church youth programs that will be in full swing this summer.

Third mile take time to meditate on your blessings and give thanks to God! You may want to memorize the following short scripture verse during this last mile and keep repeating it as you breathe deeply and purposefully.

Reflect and memorize the following scripture for week #2
Proverbs 13: 20 “He who walks with the wise grows wise.”

Monday You will increase your walking time by 5-minutes and your walking pace to 3.5 mph. Warm up with 5-10 minutes of a comfortable pace. Walk 35-50 minutes at a 3.5 mph pace. Focus on your walking posture, breathing and prayer time with God. Cool down with a 5-10 minute comfortable walking pace.
Tuesday Cross train for 30-60 minutes. (Group fitness classes, Spinning, Swimming, Strength Training, Pilates or Yoga, gardening, sports activities, etc)
Wednesday Same as MondayJ Keep scooping
Thursday Same as TuesdayJ Have fun!
Friday Warm up 10 minute walk (2mph) Walk 3.5 mph for 2 miles. Walk 3 mph for 1 mile. Cool down 5-10 minutes of comfortable walking.
Total walking distance = 3.2 miles with warm up and cool down. Way to go!
Saturday Walk 3.5 mph for 35 minutes. Stretch and enjoy your day!
Sunday Rest day! Enjoy the Sabbath! Breathe from your diaphragm as you praise and worship God!

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Walking Pace Chart

LEVEL 1: VERY INACTIVE: 80-100 steps per minute = 2 mph (30 minute mile)(warm up pace)

LEVEL 2: LIGHTLY ACTIVE: 120 steps per minute = 3 mph (20 minute mile) (week 1 pace)

LEVEL 3: MODERATELY ACTIVE: 130 steps per minute = 3.5 mph (17-18 minute mile) (week 2)

LEVEL 4: ACTIVE: 140 steps per minute = 4 mph (15 minute mile) BRISK WALKING PACE

LEVEL 5: VERY ACTIVE: 150 steps per minute = 4.3 mph (14 minute mile)

LEVEL 6: EXCEPTIONALLY ACTIVE: 160 steps per minute = 4.6 mph (13 minute mile)

LEVEL 7: ATHLETE: 170 steps per minute = 5 mph (12 minute mile)

LEVEL 8: ATHLETE: 180 steps per minute = 5.5 mph (11 minute mile)

LEVEL 9: ATHLETE: 190 steps per minute = 6.0 mph (9-10 minute mile)

Calories burned per mile by walking

Speed/Pounds	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
2.0mph	57	68	80	91	102	114	125	142	156	170
2.5mph	55	65	76	87	98	109	120	136	150	164
3.0mph	53	64	74	85	95	106	117	133	146	159
3.5mph	52	62	73	83	94	104	114	130	143	156
4.0mph	57	68	80	91	102	114	125	142	156	170
4.5mph	64	76	89	102	115	127	140	159	175	191
5.0mph	73	87	102	116	131	145	160	182	200	218

Weight is determined mostly by the balance of calories - how many you burn vs. how many you eat each day. To lose weight, you need to increase your activity to burn more and/or eat fewer calories each day.

Calories and Weight
A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

How You Burn Calories
Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.

About the Calories Chart
You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.

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Week 3 of 5k Training

This week you will increase your walking pace to 4 mph which is a 15-minute mile. This pace is considered a BRISK WALKING pace.

In order to stay motivated, we all need to know that there is a greater purpose behind exercising; I call it Exercising in His Spirit!

Reflect and memorize the following scripture verse for week #3.

Isaiah 38:3
Remember, O Lord, how I have walked before you faithfully and with wholehearted devotion and have done what is good in your eyes.

Monday Cross train for 30-60 minutes. (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga)
Tuesday You will increase your walking time by 5-minutes and your walking pace to 4 mph. Warm up for 5-10 minutes with a comfortable walking pace. Walk 35-50 minutes at a brisk pace (15 minute mile) Focus on your walking posture, breathing and prayer time with God. Cool down with a 5-10 minute comfortable walking pace.
Wednesday Same as Tuesday - Keep scooping
Thursday Same as Monday - Have fun! (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga)
Friday Warm up 10 minute walk (2-3mph) Walk 4 mph for 2 miles. Walk 3.5 mph for 1 mile. Total walking distance = 3.1 miles. Way to go!
Saturday Warm up with a 5-10 minute comfortable pace. Walk 4 mph for 35-50 minutes. Cool down with a 5-10 minute comfortable pace. Stretch and enjoy your day!
Sunday Rest day! Enjoy the Sabbath! Breathe from your diaphragm as you praise and worship God!

(Power Walk 4 days and cross train 2 days) Are you journaling your workouts? This will be a valuable resource for you to refer back.

Reflect and memorize the following scripture verse.

Proverbs 16:9

In his heart a man plans his course, but the Lord determines his steps.

This week I want you to wear a stop watch and time yourself during your walking workouts on a High School track. You will need to know how long it takes you to walk each mile.
Your goal this week is to walk each mile in 15 minutes or less. Don’t stress out about it, just see what your body is capable of doing and walk for the glory of God! If you need a break between each mile that you are walking briskly, take 2 minutes in between each mile and slow down your walking pace. Then after two minutes, go right back to your 15 minute mile pace. You can do this; rely on God to help you! If you can complete 3 miles at a 15-minute pace per mile, next week or the week after, you will start to incorporate running with your walking program.
Make sure you are bringing water with you. Do NOT carry it in your hands; this will throw off your posture. Put on a fanny pack or place a water bottle at mile 2 for you to drink or locate a water fountain within your walk at a park or nearby school.
Always warm up for 5-10 minutes and always do a cool down walk for 5-10 minutes at a comfortable pace!

Monday: Cross train for 30-60 minutes. (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga, gardening, sports activities.)
Tuesday: Warm up by walking at a comfortable pace for 5-10 minutes.
You will increase your walking time by 5-minutes and continue your walking pace of 4 mph. Walk 35-50 minutes at a brisk pace (4 mph.) Focus on your walking posture, breathing and prayer time with God. You should not be able to comfortably talk during this training session. You can take a 2-minute break in between each mile as you continue to walk, but at a slower pace. You can walk on the treadmill or outside (preferably outside to prepare you for the 5K). If you decide to walk on a local High School Track, you will need to walk 12 laps after the warm up. Remember to cool down to a comfortable pace for 5-10 minutes after you have finished walking 12 laps.
Wednesday: Same as TuesdayJ Keep scooping
Thursday: Same as MondayJ Have fun! (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga)
Friday: Warm up for 5-10 minutes. Walk 4 mph for 45 minutes. Cool Down for 5-10 minutes of comfortable walking. Stretch and enjoy your day!
Saturday: Challenging Workout! Warm up with a 10 minute walk (2-3mph)
Walk 4 mph for 3 consecutive miles (15-minute pace each mile) without slowing your pace. Cool Down with a 5-10 minute comfortable walking pace.

Total walking time with warm up = 55 minutes. Way to go! Reward yourself with a pedicure or a new pair of walking shorts.
Sunday: Rest day! Enjoy the Sabbath! Breathe from your diaphragm as you praise and worship God!

Reflect and memorize the following scripture verse for week #5

Proverbs 23:19

Listen, my son and be wise, and keep your heart on the right path.

Since you are very capable of power walking 3 consecutive miles four times a week in under an hour, without aches and pains, it is time to incorporate gentle running into your 5K training. One of your goals is to run 1 mile without stopping, this weeks training will help you reach that goal!

After your first mile of brisk walking (4 mph), alternate100 yards (straight part of track only) of gentle running. No gasping for breath. Run slowly; land gently; then walk the curved part of the track.

If you need a break between mile 2 & 3 then stop running and walk briskly for 2-3 minutes. You may need a water break during this time, see you how you feel and make sure there is water available for you near the track that you are training on. After 2-3 minutes, go right back to your gentle running/brisk walking to complete your training.

You can do this; rely on God to help you! Make sure you are bringing water with you. Do NOT carry it in your hands; this will throw off your posture. Put on a fanny pack or place a water bottle at mile 2 for you to drink or locate a water fountain within your walk at a park or nearby school.

Always warm up for 5-10 minutes and always do a cool down walk for 5-10 minutes at a comfortable pace!

Monday: Cross train for 45-60 minutes. (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga)
Tuesday: (Walk/Run)
Warm up by walking at a comfortable pace for 5-10 minutes on a track. Walk 4 mph for 1 mile on track (4 laps). Focus on your walking posture, breathing and prayer time with God. You should not be able to comfortably talk during this training session. (You can take a 2-minute break in between mile 2 & 3 as you continue to walk and get a drink of water.) After the first mile you will gently run the straight part of the track and walk the curved section of the track. You will repeat this for 8 laps! Stay focused on your goal of being able to run 1 mile without stopping, you can do this, keep your mind set on things above! Cool down by comfortably walking for 5-10 minutes. Congratulations, you ran 1 mile today!
Wednesday: (Walk/run)
Same as TuesdayJ Stay focused on your goal and the greater purpose behind your training. You can do all things through Christ who strengthens you!
Thursday: Same as MondayJ Have fun! (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga)
Friday: (Walk/Run)
Same as Tuesday
Saturday: No track today! Find a beautiful park or safe neighborhood (not a lot of traffic) to power walk in. Enjoy a 45-minute brisk (4 mph) walk with a friend or family member! Cool down with a 5-10 minute comfortable walk. You have done so well this week!
Sunday: Rest day! Enjoy the Sabbath! Breathe from your diaphragm as you praise and worship God! You ran 3 miles this week!!!

Reflect and memorize the following scripture verse for week #6.

Proverbs 15:22

Plans fail for lack of counsel, but with many advisers they succeed.

Always warm up for 5-10 minutes and always do a cool down walk for 5-10 minutes at a comfortable pace!

This week you are going to increase your walking pace to 4.3 mph (14-minute pace).

Monday: Cross train for 45-60 minutes. (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga)
Tuesday: (Walk/Run)
Warm up by walking at a comfortable pace for 5-10 minutes on a track. Walk 4.3 mph for 1 mile on track (4 laps). Focus on your walking posture, breathing and prayer time with God. You should not be able to comfortably talk during this training session. After the first mile you will gently run the straight part of the track and walk the curved section of the track. You will repeat this for 8 laps! Walk 4.3 mph for one more mile. Stay focused on your goal of being able to run 1 mile without stopping, you can do this, keep your mind set on things above! Cool down by comfortably walking for 5-10 minutes. Congratulations, you ran 1 mile today and your total distance was 4.1 miles!
Wednesday: (Walk/run)
Same as TuesdayJStay focused on your goal and the greater purpose behind your training. You can do all things through Christ who strengthens you!
Thursday: Same as MondayJ Have fun! (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga)
Friday: (Walk/Run)
Same as Tuesday
Saturday: No track today! Find a beautiful park or safe neighborhood (not a lot of traffic) to power walk in. Enjoy a 55-minute brisk (4.3 mph) walk with a friend or family member! Cool down with a 5-10 minute comfortable walk.

You have done so well this week!
Sunday: Rest day! Enjoy the Sabbath! Breathe from your diaphragm as you praise and worship God!

You ran 3 miles this week!!!

Reflect and memorize the following scripture verse for week #6.

Psalm 16:11

You have made known to me the path of life.

Always warm up for 5-10 minutes and always do a cool down walk for 5-10 minutes at a comfortable pace!

This week you are going to keep your walking pace at 4.3 (14minute pace), but increase your running distance. You will be alternating running and walking on 4 training days. Do not get overwhelmed; do what you can and keep focused on your goal of being able to walk/run your first 5K.

Motivational Quote

“Obstacles are those frightening things that become visible when we take our eyes off our goals.” Henry Ford

Monday: Cross train for 45-60 minutes. (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga, Gardening, Sports activities, etc.)
Tuesday: (Walk/Run)
Warm up by walking at a comfortable pace for 5-10 minutes. Walk 4.3 mph for 1 mile. Focus on your walking posture, breathing and prayer time with God. After completing the first mile, you will alternate running for 7 minutes with walking at a 4.3 mph pace for 7 minutes. You will repeat this run/walk for a total of 3 miles. Cool down by comfortably walking for 5-10 minutes. Congratulations, you ran 21 minutes and your distance covered was over 4.2 miles with the warm up and cool down included!
Wednesday: (Walk/run)
Find a beautiful park or safe neighborhood (not a lot of traffic) to power walk. Enjoy a 55-minute brisk (4.3 mph) walk with a friend or family member! Cool down with a 5-10 minute comfortable walk.
Thursday: Same as MondayJ Have fun! (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga, Gardening, Sports activities, etc.)
Friday: (Walk/Run)
Same as Tuesday
Saturday: (Walk/Run)
Same as Tuesday
Sunday: Rest day! Enjoy the Sabbath! Breathe from your diaphragm as you praise and worship God!

Reflect and memorize the following scripture verse for week #6.

Psalm 18:32

It is God who arms me with strength and makes my way perfect.

Always warm up for 5-10 minutes and always do a cool down walk for 5-10 minutes at a comfortable pace!

This week you are going to keep your walking pace at 4.3 (14minute pace), but increase your running distance. This week is challenging and will test your endurance. You will alternate running and walking on 4 training days. Do not get overwhelmed; do what you can and keep focused on your goal of being able to walk/run your first 5K with God at your side!

Motivational Quote

“Only those who risk going too far can possibly find out how far they can go.”

T.S. Eliot

Monday: Cross train for 45-60 minutes. (Zumba,Group fitness classes, Spinning, Swimming, Strength Training, Pilates or Yoga, Gardening, Sports activities, etc.)
Tuesday: (Walk/Run)
Warm up by walking at a comfortable pace for 5-10 minutes. During the warm up walk; focus on God strengthening your body during your training. Know and believe in your heart that you can do all things including this training program through Jesus Christ who strengthens you. Walk 4.3 mph for ½ mile and run for ½ mile. Continue alternating walking with running to complete 3 miles. Finish with 1 mile of brisk walking at a 4.3 mph pace. Cool down by comfortably walking for 5-10 minutes. Congratulations, you ran 1.5 miles and your distance covered was over 4.2 miles with the warm up and cool down included!
Wednesday: (Walk/Run)
Find a beautiful park or safe neighborhood (not a lot of traffic) to power walk. Enjoy a 55-minute brisk (4.3 mph) walk with a friend or family member! Cool down with a 5-10 minute comfortable walk.
Thursday: Same as MondayJ Have fun! (Zumba, Group fitness class, Spinning, Swimming, Strength Training, Pilates or Yoga)
Friday: (Walk/Run)
Same as Tuesday
Saturday: (Walk/Run)
Same as Tuesday
Sunday: Rest day! Enjoy the Sabbath! Breathe from your diaphragm as you praise and worship God!

You are ready to enter your first 5K, CONGRATULATIONS!