Be Well Utah Walk & Run — Saturday, August 24th, 2019

You can get ready to participate in the 5K Walk (3.1 miles) by following this simple 8-week plan.*

Begin training on July 1st.

The best approach in training for a 5K is to gradually increase the time you spend walking before you try to increase your speed. Increase your walking time week to week.

A 5-kilometer walk is about 3 miles. You can set a goal to walk 3 miles in about 45–65 minutes.

Training Schedule

Health & Safety Tips

Remember to:

  • Wear good shoes with arch support.
  • Stretch your legs—especially calves and shins—before and after walking to avoid cramping and the feeling of "shin splints".
  • Warm up before going too fast. Walk at an easy pace for 5–10 minutes and then speed up to a brisk pace.
    • A brisk pace means: "I'm a little out of breath, but can still carry on a conversation."
  • Stay hydrated!

Tips for Avoiding Shin Splints

How to Prevent Blisters

Stretches for Shin Splints

 

*University of Utah strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise, run or race program, that there is the possibility of physical injury. If you engage in this exercise, run or race program, you agree that you do so at your own risk, are voluntarily participating in these acitivities, assume all risk of injury to yourself, and agree to release and discharge the University of Utah from any and all claims or causes of action, known or unknown.