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Zero to 5K: Week 1 Run/Walk

Your first step toward running 5K! You'll alternate between easy jogging and walking — building your stamina bit by bit without burning out. By the end, you'll feel accomplished and ready to come back for more.

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Workout Breakdown

Warm-Up

1

Brisk Walk

1 set × 300s

1

Leg Swing

1 set × 10 reps

1

Hip Circle

1 set × 10 reps

1

Ankle Circle

1 set × 10 reps

1

Knee Hug March

1 set × 30s

Run/Walk Intervals

8 circuits
1

Jogging

1 set × 60s

2

Brisk Walk

1 set × 120s

Cool Down

1

Walking

1 set × 300s

1

Quad Stretch

1 set × 30s

1

Standing Single-Leg Hamstring Stretch

1 set × 30s

1

Hip Flexor Stretch

1 set × 30s

1

Calf Stretch

1 set × 30s

1

Figure Four Stretch (Supine)

1 set × 30s