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 our Beverly location. All levels are welcome!
For information on any other running programs, contact us.
If you’re new to running, be sure to visit our store and 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.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | X-T 30 min | 1.5 miles 2min/walk 2min/run | X-T 30 min | 1.5 miles 2min/walk 2min/run | Rest | X-T 30 min | 2 miles 2min/walk 2min/run |
| Week 2 | X-T 30 min | 2 miles 2min/walk 2min/run | X-T 30 min | 2 miles 2min/walk 2min/run | Rest | X-T 30 min | 2 miles 2min/walk 3min/run |
| Week 3 | X-T 35 min | 2 miles 2min/walk 3min/run | X-T 35 min | 2 miles 2min/walk 3min/run | Rest | X-T 35 min | 2.5 miles 2min/walk 3min/run |
| Week 4 | X-T 35 min | 2 miles 2min/walk 4min/run | X-T 40 min | 2.5 miles 2min/walk 4min/run | Rest | X-T 40 min | 2.5 miles 2min/walk 4min/run |
| Week 5 | X-T 40 min | 2 miles 2min/walk 5min/run | X-T 40 min | 2.5 miles 2min/walk 5min/run | Rest | X-T 45 min | 3 miles 2min/walk 5min/run |
| Week 6 | X-T 45 min | 2 miles 1min/walk 5min/run | X-T 45 min | 3 miles 2min/walk 5min/run | Rest | X-T 40 min | 3 miles 2min/walk 5min/run |
| Week 7 | X-T 45 min | 3 miles 1min/walk 5min/run | X-T 50 min | 3 miles 1min/walk 6min/run | Rest | X-T 45 min | 3.5 miles 1min/walk 6min/run |
| Week 8 | X-T | 3.5 miles 1min/walk 6min/run | X-T | 2 miles 1min/walk 6min/run | Rest | X-T | RACE 5K |
