Get in Shape for a 5K
- Three days a week: Make an appointment to walk with a friend, your dog, or your iPod for at least 20 minutes. Each week add an extra 5 minutes onto each of those walks. (So week 2, take three 25-minute walks; week 3, take three 30-minute walks and so on.)
- One day a week: Head out for 20 minutes and go as fast as you can for three minutes, then take it slow for two minutes. Repeat 3 times.
- One day a week: Set aside time to walk the full 5K (3.1 miles) distance. Don't worry how long it takes you in the beginning. You'll get faster, and it will get easier each week. To map your route visit:
- On the weekend: Go in search of some varied terrain and walk up and down the hills for at least 20 minutes.
(Always check with your doctor before starting any new exercise plan.)