All training walks should be done at an easy pace. You should be able to talk while walking. If you can’t, slow down. Walk at least three times a week.

Warm up and cool down for 5 minutes each run.
Week 1: Powerwalk 1 minute, walk 2 minutes for a total of 20 minutes.
Week 2: Powerwalk 2 minutes, walk 3 minutes for a total of 25 minutes.
Week 3: Powerwalk 2 minutes, walk 3 minutes for a total of 30 minutes.
Week 4: Powerwalk 3 minutes, walk 3 minutes for a total of 30 minutes.
Week 5: Powerwalk 3 minutes, walk 2 minutes for a total of 35 minutes.
Week 6: Powerwalk 3 minutes, walk 1 minute for a total of 40 minutes.
Week 7: Powerwalk 4 minutes, walk 2 minutes for a total of 40 minutes.
Week 8: Powerwalk 4 minutes, walk 1 minute for a total of 45 minutes.

You can join the Power Walkers discussion group to find out when others are doing practice walks by clicking here
Graduation: 5k race