GET READY FOR RACE DAY WITH FLEET FEET DAVENPORT’S FREE 7-WEEK "WALK-TO-TROT" TRAINING PLAN

1 day ago

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Looking to cross the finish line at the YMCA of the Iowa Mississippi Valley McCarthy Bush Turkey Trot 5K? Whether you’re entirely new to running or getting back into a routine, Fleet Feet Davenport has you covered with our Walk-to-Trot Self-Guided Training Program!

This free 7-week plan gradually builds your endurance with 3 workouts per week. Every workout begins with a 5-minute warm-up walk and ends with a 5-minute cool-down walk.

Want some extra support and motivation? You don't have to train alone! Join us for FREE Fleet Feet Run Club meetups.

The 7-Week Training Schedule

Week 1

Day 1: Warm-up walk 5 min
20 min main set: 90 sec jog, 30 sec walk
Cool-down walk 5 min
Day 2: Warm-up walk 5 min
20 min main set: 30 sec jog, 90 sec walk
Cool-down walk 5 min
Day 3: Warm-up walk 5 min
20 min main set: 90 sec jog, 30 sec walk
Cool-down walk 5 min

Week 2

Day 1: Warm-up walk 5 min
20 min main set: 2 min jog, 1 min walk
Cool-down walk 5 min
Day 2: Warm-up walk 5 min
20 min main set: 1 min jog, 2 min walk
Cool-down walk 5 min
Day 3: Warm-up walk 5 min
20 min main set: 2 min jog, 1 min walk
Cool-down walk 5 min

Week 3

Day 1: Warm-up walk 5 min
25 min main set: 3 min jog, 2 min walk
Cool-down walk 5 min
Day 2: Warm-up walk 5 min
25 min main set: 2 min faster jog, 3 min walk
Cool-down walk 5 min
Day 3: Warm-up walk 5 min
25 min main set: 3 min jog, 2 min walk
Cool-down walk 5 min

Week 4

Day 1: Warm-up walk 5 min
25 min main set: 4 min jog, 1 min walk
Cool-down walk 5 min
Day 2: Warm-up walk 5 min
25 min main set: 1 min faster jog, 4 min walk
Cool-down walk 5 min
Day 3: Warm-up walk 5 min
25 min main set: 4 min jog, 1 min walk
Cool-down walk 5 min

Week 5

Day 1: Warm-up walk 5 min
30 min main set: 5 min jog, 1 min walk
Cool-down walk 5 min
Day 2: Warm-up walk 5 min
30 min main set: 1 min faster jog, 2 min slower jog, 1 min walk
Cool-down walk 5 min
Day 3: Warm-up walk 5 min
30 min main set: 5 min jog, 1 min walk
Cool-down walk 5 min

Week 6

Day 1: Warm-up walk 5 min
35 min main set: 7 min jog, 30 sec walk
Cool-down walk 5 min
Day 2: Warm-up walk 5 min
35 min main set: 1 min faster jog, 3:30 min slower jog, 30 sec walk
Cool-down walk 5 min
Day 3: Warm-up walk 5 min
35 min main set: 7 min jog, 30 sec walk
Cool-down walk 5 min

Week 7

Day 1: Warm-up walk 5 min
20 min main set: 5 min jog, 30 sec walk
Cool-down walk 5 min
RACE DAY!
Warm-up walk 5 min
Run/walk your 5k and have fun!