Over the last few years, an amazing thing has happened to the world of 5ks (and other races, even marathons). Walkers have begun taking part in races that used to be reserved for runners, and, even more interesting perhaps, runners have begun incorporating walking into their races to make their bodies less prone to injury and to actually improve their race times!

Paradoxically, the walking intervals allow the runners to maintain an overall faster speed because their bodies aren't being stressed so much throughout the race.

In all ways except two this workout is an interval program. The differences are that you are working toward a goal, and that you are thinking in terms of miles, not minutes for your intervals.

The following is a seven-week program. Even if you don't have a regular walking schedule now, following this program will still enable you to take part in a race very soon.