Training for a 5K and running it nonstop is an incredible fitness milestone that’s achievable for runners of all levels. If you’re new to running, 3.1 miles (equivalent to 5k) can seem scary. But we promise that you CAN DO IT! With consistent effort over the next couple of weeks, you’ll get there! We’ve all heard the saying, “We don’t plan to fail, we fail to plan”, so here is the plan:
A structured 8-week plan is best for beginners. We recommend signing up for a race that is at least 8 weeks out.
Establish a 5k Training Plan:
When training for your first 5k, start with a mix of running and walking, gradually increasing running time.
Aim for 3 workouts per week
Gradually increase distance and decrease walking intervals
Keep in mind, that training plans may be slightly different based on your fitness level. For example, If you are brand new to running your WEEK 1 may look like this:
Run 1 minute, walk 3 minutes
Repeat 7-10 times
Do this 3 times per week gradually increasing the running time
By Week 8, aim to run 45 minutes continuously, DO NOT focus on speed or distance.
Understand Proper Pacing:
Pace is a runner’s speed measured in minutes per mile or kilometers, which tells you how long it will take to cover a certain distance. For instance, running at a 10-minute mile pace means you’ll cover 3 miles in 30 minutes or 6 miles in an hour.
Good news – the walking pace is about 20 minutes per mile, so if you can run even a little faster than that, you’re already doing great! Aim for a comfortable 15-minute mile pace to start – this is totally achievable and will get you across that finish line feeling strong! 💪
Types of run when training for a 5k:
Easy Runs: Build endurance at a comfortable pace
Long Runs: Gradually increase distance, usually on weekends
Speed Work: After a few weeks, add short intervals of faster running
Rest and Recovery while training for a 5k:
Remember, rest days are your secret weapon in becoming a stronger runner! Plan to take at least one day off between runs – your body will thank you for it. And hey, we all know life can throw curveballs sometimes, so don’t hesitate to grab an extra rest day when your body asks for it – this helps prevent burnout and will keep you healthy and injury-free.
Remember, consistency is key. Stick to your plan, but be flexible if needed. The goal of your first 5K should be to finish comfortably and enjoy the experience.
