1. Walk a 5K Program
11/13/2018

2. Getting Started Congratulations on committing to walk a 5K!
The distance of a 5K is 3.1 miles.
We hope the next 8 weeks will be fun and challenging, yet rewarding and inspiring.
Please plan to acquire the following gear in order to prepare for successful completion of the program:
Good walking/running shoes
Comfortable clothing
Time to walk in your calendar
Watch to keep track of time

3. What to Expect
If you are new to an active lifestyle and have been inactive, stick to walking 3 times per week – follow THE PLAN.
If you are active 3-4 days already, follow the schedule, but mix in OPTIONAL cross-training days 2-3 times per week for min.
Cross-training examples include but are not limited to cycling, swimming, pilates/yoga, strength training, elliptical training, and stair climbing.

4. Program Guidelines Warm up and Cool down for 5 min.
Perform static stretches after each walk.
Hydrate before/during/after each walk.
Refuel within 30 min after each walk.

5. The Plan