Chumpy Strides a 9 week 5k finisher guide

So, you’ve taken those first steps, embraced the run-walk grind, and now you’re hungry for more. Welcome to Chumpy Strides, Trail Chump’s 9-week guide to getting you from a beginner to a confident 5K finisher! This isn’t just about logging miles—it’s about building strength, pushing past mental roadblocks, and proving to yourself that you can go further than you ever thought possible. Whether you’re aiming to finish your first race, run without stopping, or just level up your trail game, this plan is here to guide you every step of the way.

Running is humbling, no doubt. Some days will feel effortless, while others will challenge you to your core. That’s the beauty of it. Every time you lace up, you’re teaching yourself resilience—on the trails and in life. Chumpy Strides is designed to help you break through those tough moments, giving you structured workouts, weekly branded mantras, and a steady build-up to keep you progressing without burnout. You don’t need to be fast. You don’t need to be perfect. You just need to keep showing up. So, are you ready to take the next step? Let’s get chumpy and start striding!

• 3 workouts per week (e.g., Monday, Wednesday, Saturday)

• Walk/run intervals that gradually increase running time

• Rest days or cross-training (hiking, biking, yoga) between runs

• No pressure, just progress! Move at your own pace and listen to your body

Mantra: “Every Run is a Win.”

Focus: Just get moving. It’s not about speed or distance—it’s about showing up and building a habit.

• Workout 1: Walk 5 min, run 30 sec(repeat 6x)

• Workout 2: Walk 5 min, run 45 sec (repeat 6x)

• Workout 3: Walk 5 min, run 60 sec (repeat 6x)

Mantra: “Small Steps, Big Gains.”

Focus: Build confidence. You’re running longer than last week! Embrace the discomfort—it means you’re growing.

• Workout 1: Walk 5 min, run 60 sec (repeat 6x)

• Workout 2: Walk 5 min, run 90 sec (repeat 5x)

• Workout 3: Walk 5 min, run 2 min (repeat 4x)

Mantra: “Breathe, Believe, Achieve.”

Focus: Breathing & pacing. If you’re gasping for air, slow down! This is about steady progress, not speed.

• Workout 1: Walk 5 min, run 2 min (repeat 4x)

• Workout 2: Walk 5 min, run 3 min (repeat 3x)

• Workout 3: Walk 5 min, run 3 min (repeat 3x)

Mantra: “Your Legs Are Stronger Than Your Doubts.”

Focus: Mental toughness. The mind quits before the body does—trust that you can go farther than you think.

• Workout 1: Walk 5 min, run 3 min (repeat 3x)

• Workout 2: Walk 5 min, run 4 min (repeat 3x)

• Workout 3: Walk 5 min, run 5 min (repeat 2x)

Mantra: “One Step at a Time.”

Focus: Stay consistent. You’ve made it this far—keep going! The runs are longer, but so is your endurance.

• Workout 1: Walk 5 min, run 5 min (repeat 2x)

• Workout 2: Walk 5 min, run 6 min (repeat 2x)

• Workout 3: Walk 5 min, run 8 min (repeat 2x)

Mantra: “You’re Not Tired, You’re Becoming Stronger.”

Focus: Build endurance. You’re running more than walking now—your body is adapting, even when it doesn’t feel like it.

• Workout 1: Walk 5 min, run 8 min (repeat 2x)

• Workout 2: Walk 5 min, run 10 min, walk 60 sec, run 5 min

• Workout 3: Walk 5 min, run 12 min, walk 60 sec, run 5 min

Mantra: “Comfort Zones Are Meant to Be Broken.”

Focus: Get comfortable being uncomfortable. These runs are tough, but so are you.

• Workout 1: Walk 5 min, run 15 min, walk 60 sec, run 5 min

• Workout 2: Walk 5 min, run 18 min, walk 60 sec, run 3 min

• Workout 3: Walk 5 min, run 20 min nonstop

Mantra: “The Finish Line is Closer Than You Think.”

Focus: Trust the process. You’re no longer just surviving these runs—you’re thriving.

• Workout 1: Walk 5 min, run 22 min nonstop

• Workout 2: Walk 5 min, run 25 min nonstop

• Workout 3: Walk 5 min, run 28 min nonstop

Mantra: “You Did the Work. Now Own the Run.”

Focus: It’s time. You’ve built the endurance, the mindset, and the confidence. Now, go run that 5K!

• Workout 1: Walk 5 min, run 30 min nonstop

• Workout 2: Walk 5 min, run 32 min nonstop

• Workout 3: Run 5K (or 35 minutes nonstop)! YOU DID IT!

• Run at a conversational pace—if you can’t talk, slow down

• Hydrate & fuel properly—drink water and eat nutritious foods

• Rest & recover—your body gets stronger on rest days

• Celebrate small wins—every run is progress!