Desk to 5K Program
Healthy Campus and the Move Your Way program are launching a Desk to 5k Program. This
is geared not only towards the 5K curious but also to anyone who is interested in
getting more movement in their day. Participants are encouraged to join an informational
Zoom meeting on March 30, Q&A and resources on April 2, and a kick-off party on April
10. The 9-week training program will run from April 13 to June 11.
All registration links, forms and program information can be found on the Move Your Way Website.
Nine week training program
Follow the training below starting on April 13 through June 11.
Week 1
Monday 4/13 | Wednesday 4/15 | Friday 4/17
5 min. warm-up walk
1 min. run and 1.5 min. walk
Repeat 8 times
5 min. cool down
Week 2
Monday 4/20 | Wednesday 4/22 | Friday 4/24
5 min. warm-up walk
1 min. run and 2 min. walk
Repeat 6 times
5 min. cool down
Week 3
Monday 4/27 | Wednesday 4/29 | Friday 5/1
5 min. warm-up walk
1.5 min. run and 1.5 min. walk
3 min. run and 3 min. walk
Repeat 2 times
5 min. cool down
Week 4
Monday 5/4 | Wednesday 5/6 | Friday 5/8
5 min. warm-up walk
3 min. run and 1.5 min. walk
Repeat 5 times
5 min. cool down
Week 5
Monday 5/11
5 min. warm-up walk
5 min. run and 3 min. walk
Repeat 2 times
5 min. run
5 min. cool down
Wednesday 5/13
5 min. warm-up walk
8 min. run and 5 min. walk
8 min. run
5 min. cool down
Friday 5/15
5 min. warm-up walk
5 min. run and 3 min. walk
8 min. run and 3 min. walk
Repeat 2 times
5 min. cool down
Week 5
Monday 5/18
5 min. warm-up walk
5 min. run and 3 min. walk
8 min. run and 3 min. walk
Repeat 2 times
5 min. cool down
Wednesday 5/20
5 min. warm-up walk
10 min. run and 2 min. walk
8 min. run
5 min. cool down
Friday 5/22
5 min. warm-up walk
10 min. run and 2 min. walk
8 min. run
5 min. cool down
Week 7
Monday 5/25
5 min. warm-up walk
10 min. run and 2 min. walk
10 min. run
5 min. cool down
Wednesday 5/27
5 min. warm-up walk
10 min. run and 2 min. walk
10 min. run
5 min. cool down
Friday 5/29
5 min. warm-up walk
20 min. run (steady pace)
5 min. cool down
Week 8
Monday 6/1
5 min. warm-up walk
15 min. run and 2 min. walk
10 min. run
5 min. cool down
Wednesday 6/3
5 min. warm-up walk
15 min. run and 2 min. walk
10 min. run
5 min. cool down
Friday 6/5
5 min. warm-up walk
15 min. run and 2 min. walk
12 min. run
5 min. cool down
Week 9 - Finish out strong!
Monday 6/8
5 min. warm-up walk
25 min. run (steady pace)
5 min. cool down
Wednesday 6/10
5 min. warm-up walk
10 min. run and 2 min. walk
8 min. run
5 min. cool down
Friday 6/12 - Celebration!
Time and location will be announced via email.