The Weight Watchers

TrAIN tO WALK A 5K
Your goal with this training plan is to be able to walk continuously for 45 minutes by the end of Week 6. Youll start off walking just 10 minutes the first day. Remember to start your daily training with a brief warm-up and end with a cool-down. You can swap rest days for walk days, as long as you maintain five days of walking each week. Check off the days as you complete the training.
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

10 min
Day 1

10 min 18 min 22 min 28 min 35 min 45 min

rest rest rest rest rest rest

12 min 18 min 24 min 28 min 35 min 45 min

12 min 20 min 24 min 30 min 40 min 45 min

rest rest rest rest rest rest

15 min 20 min 26 min

Day 7

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

15 min 22 min 26 min 35 min 40 min

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

30 min 40 min WALK A 5K

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Remember: Be safe and be smart with any new exercise plan. Keep the following guidelines in mind: Check in with your doctor before starting an activity plan, warm up before you begin any exercise session, keep a check on your intensity level and cool down afterwards. Be sure to read your Program Materials Book 2: Start Moving More for more information.

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