Walking to 5KM - 7 Week Plan
Walk 5K. Your way.
Whether you're brand new to exercise, returning after some time away, or simply want to prepare for Bridget's Run at a walking pace, this plan is for you. Over seven weeks, we'll gradually build your walking time and distance so you can feel prepared to complete 5KM at Bridget's Run on October 17. There is no required pace. There is no expectation that you finish within a certain time. The goal is simply to get to the start line and move your way to the finish. And remember: some days you'll feel great. Some days you won't. Listen to your body and adjust the plan when you need to.
Before every walk
Start with 5 minutes of easy movement:
Walk slowly for 2–3 minutes
Roll your shoulders
Circle your ankles
March gently in place
Do 8–10 gentle sit-to-stands
Gradually increase your walking pace
Finish with a few minutes of easy walking to cool down.
WEEK 1 — START WHERE YOU ARE
Goal: Establish your routine
Complete three walks:
Walk 1: 20 minutes
Walk 2: 20–25 minutes
Walk 3: 25 minutes
Walk at a comfortable pace. You should feel like you're exercising, but you should still be able to have a conversation. This week's reminder: You don't have to be “a walker” to start walking. Start where you are.
WEEK 2 — BUILD THE HABIT
Goal: Increase your time on your feet
Complete:
Walk 1: 25 minutes
Walk 2: 25 minutes
Walk 3: 30 minutes
Try to keep your walks comfortable and consistent rather than worrying about how quickly you're moving.
Optional strength - Once or twice this week, try:
10 sit-to-stands
10 glute bridges
10 calf raises
8 wall push-ups
8 bird dogs per side
Repeat once or twice if you feel comfortable.
WEEK 3 — FIND YOUR RHYTHM
Goal: Build endurance
Complete:
Walk 1: 30 minutes
Walk 2: 30 minutes
Walk 3: 35 minutes
Try one walk without headphones. Pay attention to your breathing, your surroundings and how your body feels. Movement doesn't have to be about going faster. Sometimes it's simply about giving yourself time and space to move.
WEEK 4 — GET STRONGER
Goal: Increase your walking time
Complete:
Walk 1: 35 minutes
Walk 2: 35 minutes
Walk 3: 40 minutes
Continue your optional strength exercises once or twice this week. If 40 minutes feels like a lot, break it into smaller sections. A short break is completely okay. Remember: You don't have to push through pain to make progress. Listen to your body and adjust as needed.
WEEK 5 — BUILD DISTANCE
Goal: Get closer to 5KM
Complete:
Walk 1: 35–40 minutes
Walk 2: 35–40 minutes
Walk 3: 4–4.5KM
Your longer walk is an opportunity to practice what you'll do on event day. Think about your pace, footwear, hydration and what makes you comfortable.
WEEK 6 — PRACTICE YOUR 5KM
Goal: Complete 5KM before race day
Complete:
Walk 1: 40 minutes
Walk 2: 40 minutes
Walk 3: 5KM
Don't worry about your time. This is a practice, not a race. If you complete 5KM and feel like you could have kept going, that's exactly what we're looking for.
WEEK 7 — RACE WEEK
Goal: Arrive at the starting line feeling ready
Keep things easy this week:
Walk 1: 20–30 minutes
Walk 2: 20–30 minutes
October 17: Bridget's Run 5KM!
Don't try to squeeze in extra training this week. Your work is done. On event day: Start at a comfortable pace; Take breaks when you need them; Walk with a friend; Talk to someone along the way; Take in the atmosphere; And remember why you're there. You made it to the finish line. That's what matters.
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.