Training for the Walk

So, you signed up for the Central Ohio Walk to End Alzheimer's, now what? We know that completing a 5k is no easy feat ... and whether you are an experienced runner - or an experienced couch potato - it's important to properly prepare for the 3.1 miles ahead. You have the choice to either run or walk, but if you are a go-getter and hoping to run in the event, perhaps you’ll consider earning a spot in the prestigious Champions Club.

To ensure that your 5K race is successful, The Central Ohio Alzheimer's Association has compiled a training guide for the Walk to End Alzheimer's. See our easy to follow guide below and you’ll be on your way to proper training preparation.

Week	Training Day 1	Training Day 2	Training Day 3
1	• Jog for 90 seconds  • Walk for 2 minutes • Alternate between the two for a total of 20 minutes	• Same as Day 1	• Same as Day 1
2	• Jog for 90 seconds  • Walk for 2 minutes • Alternate between the two for a total of 20 minutes	• Same as Day 1	• Same as Day 1
3	• Jog for 90 seconds • Walk for 90 seconds • Alternate between the two for a total of 20 minutes	• Same as Day 1	• Same as Day 1
4	• Jog for ¼ mile, or roughly 3 minutes • Walk for 90 seconds • Alternate between the two for a total of 20 minutes	• Same as Day 1	• Same as Day 1
5	• Jog for ½ mile, or for roughly 5 minutes • Walk for ¼ mile, or roughly 3 minutes • Jog for ½ mile, or for roughly 5 minutes • Walk for ¼ mile, or roughly 3 minutes • Jog for ½ mile, or for roughly 5 minutes	• Same as Day 1	• Warm Up • Jog for 2 miles in roughly 20 minutes without walking
6	• Jog ½ mile, or for roughly five minutes • Walk ¼ mile, or for roughly 3 minutes • Jog ¾ mile, or for roughly eight minutes • Walk ¼ mile, or for roughly 3 minutes • Jog ½ mile, or for roughly five minutes	• Jog 1 mile, or for roughly 10 minutes • Walk ¼ mile, or for roughly 3 minutes • Jog 1 mile, or for roughly 10 minutes	• Jog 2 ¼ miles for roughly 22 minutes without walking
7	• Jog for 2.5 miles, or for roughly 25 minutes, without walking	• Same as Day 1	• Same as Day 1
8	• Jog for 2.75 miles, or for roughly 25 minutes, without walking	• Same as Day 1	• Same as Day 1
9	• Jog for full 3 miles, or for roughly 30 minutes, without walking	• Same as Day 1	• Same as Day 1