Beginner’s 5km training plan


If you’ve not exercised for a while or are new to power walking, 5km (3.13 miles) can be an ideal distance to challenge yourself with. This plan* will help you build up your fitness and endurance levels steadily over six weeks.

Start off at a pace that you feel comfortable with. As a guide you should build up your speed over the six weeks to the following:

  • Slow pace: 16-18 minutes per mile
  • Moderate pace: 15-16 minutes per mile
  • Fast pace: 14-15 minutes per mile

Working with this plan you should be able to complete a 5km walk in 45 minutes or less. If you feel uncomfortable at any point, slow your pace and only increase it when you are ready.

Rest days are important to allow your body to recover and repair itself. Included in the plan is one day a week that you can use as a rest day or to cross-train (eg pilates, swimming, cycling). Cross-training is great for building strength and your core, but you should listen to your body, and take a rest day if needed.

Beginner's 5km training plan

*Consult your doctor or health care practitioner before starting any exercise plan.