Walk or Run to 1KM - 7 Week Plan
1KM Your Way.
Never exercised before? Returning to movement? Not ready for 5KM? That's exactly why we created the 1KM journey. Over seven weeks, you'll gradually build your comfort with movement so you can participate in Bridget's Run at your own pace.
You can:
Walk
Run
Run/walk
And if gentle hopping feels comfortable for you, you can add that too :)
There is no right way to complete 1KM. Your goal is simply to get to the starting line and move to the finish in whatever way works for you.
Before every session:
Start with 3–5 minutes of easy walking.
Add some gentle:
Shoulder rolls
Ankle circles
Marching
Leg swings
Sit-to-stands
Then begin your workout.
WEEK 1 — START WHERE YOU ARE
Goal: Move for 10–15 minutes
Complete three sessions of 10–15 minutes of movement. Choose whatever feels right:
Walk
Walk + short running intervals
Walk + gentle hopping intervals
Any combination
There is no distance goal this week. Your only job: Move for 10 minutes. That's enough.
WEEK 2 — BUILD THE HABIT
Goal: Move for 15 minutes
Complete three 15-minute sessions.
Try:
5 minutes walking → 5 minutes of your choice → 5 minutes walking
Your middle five minutes could include:
Walking
Easy running
Gentle hopping
Any combination
WEEK 3 — FIND YOUR RHYTHM
Goal: Increase your movement time
Complete three 15–20 minute sessions.
If you'd like to introduce running, try:
2 minutes walking + 30 seconds easy running
Repeat throughout your session.
Or simply walk.
There is no need to run to complete this plan.
WEEK 4 — GET STRONGER
Goal: Build confidence
Complete three 20-minute sessions.
Try adding short intervals:
5 minutes walking → 1 minute running or gentle hopping → 3 minutes walking
Repeat as comfortable.
Optional strength
Once or twice this week:
10 sit-to-stands
10 glute bridges
10 calf raises
8 wall push-ups
8 bird dogs per side
WEEK 5 — BUILD DISTANCE
Goal: Reach 750 metres
Complete:
Session 1: 20 minutes easy movement
Session 2: 20 minutes easy movement
Session 3: 750 metres
Your 750 metres can be:
All walking
Run/walk
Walk/run/hop
Any combination
If you reach 750m and want to keep going, you can—but you don't need to.
You're building toward 1KM.
WEEK 6 — PRACTICE YOUR 1KM
Goal: Complete 1KM
Complete:
Session 1: 20 minutes easy movement
Session 2: 20 minutes easy movement
Session 3: 1KM
Your practice 1KM doesn't need to be fast.
You can walk the whole thing.
You can run some of it.
You can take breaks.
You can mix things up.
The goal is simply:
1KM. Your way.
WEEK 7 — RACE WEEK
Goal: Arrive ready to participate
Keep your movement easy:
Session 1: 10–15 minutes
Session 2: 10–15 minutes
October 17: Bridget's Run 1KM!
No hard workouts this week. You've done the work. On event day, choose your adventure:
Walk it.
Run it.
Hop it.
Mix it up.
Take breaks.
Go at your own pace.
Celebrate the people around you.
And most importantly:
You showed up.
That's what Bridget's Run is all about.
Movement is about more than the finish line
Bridget's Run was created to bring people together in support of families experiencing pregnancy and infant loss.
We also believe in the power of movement.
Walking and running can provide an opportunity to get outside, clear your mind, connect with others and make space for your emotions. For people experiencing grief, movement can be one tool that supports wellbeing—but there is no single “right” way to grieve, and there will be days when rest is what you need.
Whether you're walking 1KM, run/walking 5KM, or simply taking your first steps toward movement, you are part of this community.
You don't have to do it alone.