From the sofa to a 5K walk in 12 weeks. Distance walking is one of the easiest steps you can take for better health and fitness — and it's fun. This simple plan takes you from an easy 10-minute walk to a 5-kilometer race walk in just 12 weeks.
| Week | Walking plan | Workout days |
| 1 | Walk 10 minutes, rest 3 minutes; Walk 5 minutes, rest 1 minute; Repeat. |
Three days a week |
| 2 | Walk 10 minutes, rest 1 minute; Walk 5 minutes, rest 1 minute; Repeat. |
Three days a week |
| 3 | Walk 10 minutes, rest 1 minute; Walk 10 minutes, rest 1 minute; Repeat. |
Three days a week |
| 4 | Walk 20 minutes | Three days a week |
| 5 | Walk 25 minutes | Three days a week |
| 6 | Walk 30 minutes | Three days a week |
| 7 | Walk 30 minutes on three days, walk 40 minutes the fourth day |
Four days a week |
| 8 | Walk 30 minutes on three days, walk 40 minutes the fourth day |
Four days a week |
| 9 | Walk 30 minutes on three days, walk 50 minutes the fourth day |
Four days a week |
| 10 | Walk 30 minutes on three days, walk 55 minutes the fourth day |
Four days a week |
| 11 | Walk 30 minutes on three days, walk 1 hour the fourth day |
Four days a week |
| 12 | Race week! Walk 30 minutes on two days. Walk 5 kilometers. |
Three days |
Thanks to the Mississippi Track Club for this plan.