Do you want to train for a 5K but don’t know where to start?
What training plan should you use? Do you have to run all the time?
Before we jump into the tips on how you can train for a 5K, know this: running a 5K—that’s 3.1 miles—is achievable even if you’re brand new to running.
Let’s get started on how to train for a 5K.
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9 TOP THINGS TO DO BEFORE YOU BEGIN TRAINING FOR A 5K
Before you dive headfirst into running a 5k, consider these 9 top tips to help you on your running journey.
1| Check with your doctor. Do you have underlying health conditions to address before training?
2| Define your goals. Is your goal to run all 3.1 miles? Or stick with a running program for a few weeks?
Need help with running goals? Find out more about the best running goals for beginners here.
3| Start small. You don’t have to run for a certain amount of time or run for a certain distance.
Every step you take, no matter the pace or distance, is progress.
4| Stock up on running gear. But you don’t have to have the ‘right’ running gear to run.
At the minimum, get a solid, supportive pair of running shoes for your 5K training.
But don’t let not having the ‘right’ gear stop you from running.
When you’re ready for more running gear, read this post: The most important pieces of running gear for beginners.
Curious on what the best shoes for running a 5K are? Start with these running shoes: Brooks Men’s Adrenaline GTS 21, Brooks Women’s Adrenaline GTS 21.
5| Get a training journal. It’s your place to write down your goals, your training notes, helps you track your progress, and prevents running burnout.
Need a training log? These two might work: Believe Training Journal, The 365-Day Running Journal
6| Find a running time that works for you. Some runners enjoy running first thing in the morning*, while others prefer to run after work. *Should you eat before running in the morning? This post may help.
A training journal could help you here. Especially if you log the time of day you ran and how you felt about your run. Find out the best time to run here.
The time of day doesn’t matter—it just has to work for you to stick with a running habit.
7| Learn the basics of running recovery. Rest days and active recovery days are critical to running well and you’ll find running recovery tips here that’ll help you make the most of your training.
8| Create a go-to running mantra. A running mantra, or a series of words recited repeatedly, can help you run longer.
Need help creating a running mantra? You’ll find details on how to create the best running mantras here.
9| Brush up on running safety tips. You’ll find essential tips you need to know when you’re running alone here.
RUNNING A 5K | TRAINING TIPS
1| Use a walk-run training plan to help you build endurance
If you want to train for a 5K, walking is one of the best things you can do to build fitness, endurance, and strength without overloading your system. (You’ll find walk-run training plans below.)
As you run, your body absorbs roughly 2.5 to 3 times its body weight with every stride. 1 So walking, or a walk-run program, gradually lays the foundation—the strength—you need to withstand the impact of running.
Don’t worry about your running speed—you’ll become faster the more you run.
If you jump into running without this groundwork, you’ll place yourself at a much higher risk for a running injury.
Walking isn’t only for new runners. As you progress as a runner, walk breaks can delay muscle fatigue so you can run faster, longer. 2
2| Take at least one rest day a week, ideally two rest days
Rest days—days with no running—are sandwiched between running days to let you rest and recover.
Without time off, you might find yourself unmotivated and too exhausted to run.
Your rest and recovery needs are unique to you. Remember, you are your best resource, and you know best when to take an extra day off of running.
3| What should my 5K goal be?
Don’t stress about a time goal, especially if this is your first 5K.
Everything at this point is new, exciting, and a stressor—training for a 5K and the race day experience. You don’t have to add another stressor, like a time goal, to this list.
For your first 5K, finish this race, have fun, and soak up the race experience.
There’s always more 5Ks to run later, faster.
And if you need running advice for how to run a 5K faster, I’ve got you covered.
RUNNING A 5K | TRAINING PLANS
C25K 5K Trainer, a free app, has an 8-week 5k training plan that uses walk breaks, so it’s helpful for runners who need to ease into running.
Map My Run, a free app by Under Armour, provides 5k training plans based on your running experience. But, you’ll have to pay either monthly (US $5.99) or yearly (US $29.99) for this plan.
Run Fast, Hal Higdon
Running coach Hal Higdon provides training advice to runners of all distances.
And for beginner runners, you’ll find three ways to access Hal Higdon’s 5k training plan—online, in his book Run Fast, or through the app.
If you need details about 5k training and racing, then look to the book, Run Fast, for the most advice.
The Run Walk Run Method, Jeff Galloway
In the Galloway’s Run Walk Run Method, you’ll find a “To Finish” training program that includes a 7-week run-walk plan.
But, if you haven’t been on your feet—walking or running—then you might find the pre-conditioning program helpful.
Follow this pre-conditioning plan for 8 weeks before starting the “To Finish” training program.
GET IT NOW: The Run Walk Run Method, Jeff Galloway
CONCLUSION
Running a 5K is doable, even when you’re a new runner when you:
- Build your endurance steadily through a walk-run program
- Take rest days to let yourself recover from running
Remember, don’t add stress or pressure to your race with a time goal. There’s plenty of future 5Ks for you to improve your times, and when you’re ready to run a faster 5K, the running advice here will help you get there.
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