Walk to Run

Running a 5K on your bucket list?

You could be ready in as little as eight weeks, following the training chart below! Running Excels also has regular running programs that meet once a week at each of our store locations. All levels are welcome!

For details on our running programs, contact us.

If you’re new to running, be sure to stop in one of our stores to talk with our friendly staff about your goals. We love the sport and are happy to help guide you in designing your own running program.

You’re also welcome to read our tips for running with good form in our Resources section. 

walk-to-run2

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 1X-T
30 min
1.5 miles
2min/walk
2min/run
X-T
30 min
1.5 miles
2min/walk
2min/run
RestX-T
30 min
2 miles
2min/walk
2min/run
Week 2X-T
30 min
2 miles
2min/walk
2min/run
X-T
30 min
2 miles
2min/walk
2min/run
RestX-T
30 min
2 miles
2min/walk
3min/run
Week 3X-T
35 min
2 miles
2min/walk
3min/run
X-T
35 min
2 miles
2min/walk
3min/run
RestX-T
35 min
2.5 miles
2min/walk
3min/run
Week 4X-T
35 min
2 miles
2min/walk
4min/run
X-T
40 min
2.5 miles
2min/walk
4min/run
RestX-T
40 min
2.5 miles
2min/walk
4min/run
Week 5X-T
40 min
2 miles
2min/walk
5min/run
X-T
40 min
2.5 miles
2min/walk
5min/run
RestX-T
45 min
3 miles
2min/walk
5min/run
Week 6X-T
45 min
2 miles
1min/walk
5min/run
X-T
45 min
3 miles
2min/walk
5min/run
RestX-T
40 min
3 miles
2min/walk
5min/run
Week 7X-T
45 min
3 miles
1min/walk
5min/run
X-T
50 min
3 miles
1min/walk
6min/run
RestX-T
45 min
3.5 miles
1min/walk
6min/run
Week 8X-T3.5 miles
1min/walk
6min/run
X-T2 miles
1min/walk
6min/run
RestX-TRACE
5K