Training Schedule for a 5k or 4Miler
Below is an 11 week schedule to follow for novice runners/walkers. Â There are three workouts per week to do in order to be fully prepared on race day. Â There is no need to be intimidated. Â The workouts start small and increase throughout the weeks as you progress!
When starting a new jogging/walking program, there are a few key things to remember.
 Itâ€™s best to have good running shoes. Â This will provide maximum comfort and help with injury prevention. Â Make sure they fit well and are not too worn because then the support in them is also worn.
 Keep up with the Power 1k workouts. Â Strength training and circuit training will only maximize your efforts. Â Running/walking will feel easier, the stronger you are and again helps with injury prevention.
 Make sure to fuel your body with healthy nutritious foods. Â You will feel better if you eat better.
 Drink lots of fluids. Â Dehydration makes it much harder to run and keep up with training runs. Â If you are lacking hydration, you will feel more fatigued earlier in the workouts.
 The chiropractor and massage therapist will be excellent during training to ease sore muscles.
 Dirt paths are a great place to train because they has a softer surface than cement and there are less stopping points. Â Try to avoid cement because itâ€™s hard on the body.
 Get a training partner. Â This will help keep you accountable and it makes it more fun to achieve goals together.
 HAVE FUN:)
Week 
Workout 1 
Workout 2 
Workout 3 
1  Brisk five minute warmup walk. Â Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.  Brisk five minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.  Brisk five minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 
2  Brisk five minute warmup walk. Â Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.  Brisk five minute warmup walk. Â Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.  Brisk five minute warmup walk. Â Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 
3  Brisk five minute warmup walk, then do two repetitions of the following:

Brisk five minute warmup walk, then do two repetitions of the following:

Brisk five minute warmup walk, then do two repetitions of the following:

4  Brisk five minute warmup walk, then:

Brisk five minute warmup walk, then:

Brisk five minute warmup walk, then:

5  Brisk five minute warmup, then:

Brisk five minute warmup walk, then:

Brisk five minute warmup walk, then jog two miles (20 minutes) with no walking. 
6  Brisk five minute warmup walk, then:

Brisk five minute warmup walk, then:

Brisk five minute warmup walk, then jog 2 Â¼ miles (25 minutes) with no walking. 
7  Brisk five minute warmup walk, then jog 2 Â½ miles (25 minutes)  Brisk five minute warmup walk, then jog 2 Â½ miles (25 minutes)  Brisk five minute warmup walk, then jog 2 Â½ miles (25 minutes) 
8  Brisk five minute warmup walk, then jog 2 Â¾ miles (28 minutes)  Brisk five minute warmup walk, then jog 2 Â¾ miles (28 minutes)  Brisk five minute warmup walk, then jog 2 Â¾ miles (28 minutes) 
9  Brisk five minute warmup walk, then jog 3 miles (30 minutes).  Brisk five minute warmup walk, then jog 3 miles (30 minutes).  Brisk five minute warmup walk, then jog 3 miles (30 minutes). 
10  Brisk five minute warmup walk, then jog 3 Â½ miles (35 minutes).  Brisk five minute warmup walk, then jog 3 Â½ miles (35 minutes).  Brisk five minute warmup walk, then jog 3 Â½ miles (35 minutes). 
11  Brisk five minute warmup walk, then jog 4 miles (40 minutes  The final workout! Brisk five minute warmup walk, then jog 3 miles (30 minutes) 
Race!! 
For the walkers, follow the training program, just skip the running part and keep walking but make sure to get in the full mileages. Â If you have questions, please let us know!
Happy training.