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5k Training Plans

Join us as we train to run/walk/bike/roll a 5K! There is a plan for every ability and fitness level! In fact, there are 12 plans to choose from! First, you’ll pick how you want to complete the training: run, bike, walk, or wheelchair. Then, pick how many weeks you want to train: 4, 6, or 8 weeks. If you already have a good fitness level, you may want to pick a shorter plan (4-week plan). If you think you need more time to get there, don’t worry, there’s a plan for that (8-week plan). If you fall somewhere in between, we’ve got you covered too (6-week plan). Once you decide how you want to participate, consider joining the Virtual Run Series in October! Don’t have a team? Don’t worry – anyone is welcome to join our Fitness at Home team. Send an email to fitness@specialolympicswisconsin.org with the plan you selected and you’ll receive a $5 off promo code for the event registration.

4-week Plans

(Click on the image to download your walk/run/bike/wheelchair training plan)

Download all 4-week Training Plans

6-week Plans

Download all 6-week Training Plans

8-week Plans

Download all 8-week Training Plans


Fit 5

Fit 5 is a tool for athletes that want to perform at their best at every competition and overall choose a healthier lifestyle. It is a plan for physical activity, nutrition, and hydration – recommending 5 days of physical activity a week, 5 fruits and vegetables everyday, and 5 bottles of water everyday. It can improve your health and fitness to make you the best athlete you can be. Click HERE for even more resources on how you can be more fit!

How to get your Fit 5 Fit 5 Fitness Cards
Download the Fit 5 Guide Download the Fit 5 Fitness Cards Download the Fit 5 Tracker

The School of Strength

Special Olympics’ School of Strength is an innovative new way to exercise, featuring WWE Superstar Becky Lynch. Work out with these videos five times a week to help you stay fit and reach your athletic goals. Watch them in order starting with Video 1. When you can do each exercise in a video correctly, it’s time to move on to the next one.

Download the School of Strength Tracker


The Fitness BINGO Challenge

Spend one week completing as much of the Bingo card as you can.

Challenge your family and friends to see who can fill out the entire BINGO board first. You can share your card on social media by tagging @SpecialOlympicsWisconsin and #InclusiveHealth.

Download the Fitness Bingo Cards

Week 1 Bingo Card

Week 2 Bingo Card 

Week 3 Bingo Card


SOWI Fitness at Home

Need some fitness inspiration? Join our SOWI Fitness at Home Facebook page to learn tips on staying healthy at home while sharing your own successes and keeping connected with others during this time.

Want more information on how to stay fit at home? Check out one of our Healthy at Home recordings to learn more!


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