6 Week Training Plans

Wonder Walk 6 Week Training Plans

As you prepare to take part in this year’s Wonder Walk, we’re delighted to share our six-week training plans, designed to help you build up to either the 5K or 10K route.

You’ll be able to decide on the day which distance you’d like to take on, but we recommend getting your body walk-ready by gradually increasing your time on your feet, finding a regular walking routine, and taking rest days when you need them.

5K Training Plan

View the 5K Training Plan

Week One:
- 5 x 15min easy walk. Slow down or rest if needed

Week Two:
- 4 x 20 mins
- 1 x 30 mins, slower pace

Week Three:
- 4 x 25-30mins, regular pace
- 1 x 40 mins, slower pace

Week Four:
- If you're ready, 4 x 30 - 40mins
- 1 x 45 mins

Week Five:
- 2 x 30-mins, alternating between brisk and regular pace
- 2 x 40mins
- 1 x 50-mins

Week Six:
2 x 30-45mins and keep rested for your 5K Wonder Walk!

10K Training Plan

View the 5K - 10K Training Plan

Week One
- 1 x 35 min easy
- Brisk 2min, easy 1 min x 10 (30min walk total)
- 1 x 30 min
- 1 x 5K

Week Two
- 1 x 40 min easy
- Brisk 3 min, easy 1 min x 8 (32 mins)
- 1 x 45 min
- 1 x 6K

Week Three
- 1 x 50 min easy
- Brisk 2 min, easy 1 min x 12 (36 mins)
- 1 x 60 min
- 1 x 7K

Week Four
- 1 x 60 min
- 1 x 55 min
- 1 x 8K

Week Five
- 1 x 80 min
- Brisk 3 min, easy 1 min x 10 (40 mins)
- 1 x 90 min
- Walk 9K

Week Six
- Brisk 5 min, easy 1 min x 6 (36 mins)
- 1 x 80 min
- Easy walking
- 1 x 10K at the Wonder Walk!