Our training strategy is simple. Start where you are and move forward from there. Each distance builds on the one before it 12-weeks at a time. The prior distance is the prerequisite for the next. You don’t skip steps. You stack them.

If you’re currently walking 3 miles three days a week, you’re already consistently covering a 5K. That means you would begin at the 10K level in this program. You’ve already built the foundation, so now you extend it. On the other hand, if you’ve never walked for fitness before, or you haven’t walked in years, you need to start at the Beginner 5K level. There’s no downside to building your base properly. In fact, that’s where long term success is found.

As for selecting your challenge level, that requires honest self assessment. Always err on the side of caution. It’s far better to feel strong and progress steadily than to start too aggressively and get sidelined.

Not sure where you are right now? Start at the beginner level. There’s no shame in starting smart. There is risk in starting proud. Build the base. Earn the distance. Then advance with confidence.