The 5K is the most approachable distance race in running. The name “5K” is short for five kilometers, which means the race is 3.1 miles long. Whether you’re a runner trying to hit a PR at a new distance goal, a beginner looking to get into the sport, or someone who just wants exercise with a touch of competition, it’s hard to beat the humble 5K.

That doesn’t mean the race will be a total cakewalk. You’ll need to prepare with intentional training and gear that’ll carry you over the finish line. Here is an easy six-week 5K training plan for beginners that will make the race feel approachable and fun. Happy training!

 

How long does it take to train for a 5K?

Our 5K training plan for beginners is designed to take six weeks. Generally, you’ll run three days a week, with some cross-training workouts mixed in. Distance will increase with each training, peaking a few days before the race. Pro tip: you’ll have the greatest success if you commit to the full six-week plan and don’t cut any training days.

Advice for New Runners

As a new runner, make sure you’re setting yourself up for success. While preparing to take on your first 5K, keep this advice in mind.

Get a check-up before committing to a new program: Completing a beginner 5K running program is demanding on your body.

Get a check-up and talk to your doctor before you start training.

Distinguish aches from injuries: Aches (or soreness) generally peaks 36 hours after exercise and then starts to go away. Pain from injuries often begins immediately.

Get ready to be uncomfortable: Running is uncomfortable, even for veterans. Be prepared for it and don’t get discouraged.

Consistency over perfection: It’s hard for any runner to follow a training plan 100% to the letter. Don’t beat yourself up if you’re only getting 90% of a plan done each week. As long as you’re consistent week after week, you will improve.

What to do on low-energy days: It’s normal to have days where you’re exhausted or flat out don’t want to run. On days like that, try to move just a little bit, even if it wasn’t exactly what you planned–like a walk or gentle yoga.

Learn to pace yourself: It can be tempting to start each run fast. But it’s better to start slow and pace yourself, meaning that the first part of your run will be slower than the last part.

Incorporate cross-training: Cross-training involves other, non-running exercises, like jumping on an exercise bike. We’ll go into more detail later in this article.

Nourish and hydrate: Make sure you’re staying hydrated and eating right. Check out our article on Nutrition and Diet Tips for more info.

Get the right shoes: Invest in a pair of running shoes for a 5K. They’ll keep your feet comfortable and help prevent injury.

How should I choose 5K running shoes for beginners?

 

There’s no one-size-fits-all shoe for beginners. If this is your first time buying a pair, swing by a dedicated running shoe store and get your feet measured. Short on time? Here’s a few pointers.

eems obvious, but your shoe needs to be comfortable. If they aren’t comfortable out of the box, running in them may end up painful. You don’t need a track or trail shoe for a 5K, so long as your shoe is designed for running on pavement.

A great all-around shoe is the Men’s and Women’s Bondi 9. It’s ultra-cushioned and features a breathable engineered mesh upper. The Women’s and Men’s Mach X 2 is a great training shoe. It’s inspired by the race-ready Cielo X1, with an extended Pebax® plate for propulsion. If you’re looking for max cushioning and a propulsive support, the Women’s and Men’s Skyward X is your shoe. The Skyward X is plush and soft, with supportive PEBA foam that sits close to the foot. It also features a brand-new suspension system, with a convex carbon fiber plate that compresses and springs back with each step.

5K training plan for beginners

Now that you have your shoes, it’s time to start training! This plan will work whether you run outside or on a treadmill but running in conditions similar to your 5K is ideal, so don’t forget to add in hills or trail running as needed.

Week 1

Day 1: Run 5 minutes, walk 1 minute. Repeat 3 times.

Day 2: Rest or cross-train.

Day 3: Run 6 minutes, walk 1 minute. Repeat 3 times.

Day 4: Rest.

Day 5: Run 7 minutes, walk 1 minute. Repeat 3 times.

Day 6: Rest or cross-train.

Day 7: Rest.

Week 2

Day 1: Run 7 minutes, walk 1 minute. Repeat 3 times.

Day 2: Rest or cross-train.

Day 3: Run 8 minutes, walk 1 minute. Then, run hard for 1 minute, walk for 2 minutes; repeat 3 times. Finish with a 7-minute run and a 1-minute walk.

Day 4: Rest.

Day 5: Run 9 minutes, walk 1 minute. Repeat 3 times.

Day 6: Rest or cross-train.

Day 7: Rest.

Week 3

Day 1: Run 10 minutes, walk 1 minute. Repeat 2 times.

Day 2: Cross-train.

Day 3: Run 12 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes. Repeat 4 times.

Day 4: Rest.

Day 5: Run 13 minutes, walk 1 minute. Repeat 2 times.

Day 6: Rest or cross-train.

Day 7: Rest.

Models are wearing the Men’s and Women’s Bondi 9

Week 4

Day 1: Run 15 minutes, walk 1 minute. Repeat 2 times.

Day 2: Cross-train.

Day 3: Run 17 minutes, walk 1 minute. Then add two intervals where you run hard for 1 minute, walk for 2 minutes.

Day 4: Rest.

Day 5: Run 19 minutes, walk 1 minute, run 7 minutes.

Day 6: Rest or cross-train.

Day 7: Rest.

Week 5

Day 1: Run 20 minutes, walk 1 minute, run 6 minutes.

Day 2: Cross-train.

Day 3: Run 15 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes. Repeat 3 times.

Day 4: Rest.

Day 5: Run 26 minutes.

Day 6: Rest or cross-train.

Day 7: Rest.

Week 6

Day 1: Run 20 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes. Repeat 2 times.

Day 2: Rest or cross-train.

Day 3: Run 30 minutes.

Day 4: Rest.

Day 5: Run 20 minutes.

Day 6: Rest.

Day 7: Race day!

Tips before your first 5K

The week before the race

Make sure you stay rested in the week leading up to the race. Get plenty of sleep and don’t overwork yourself in the last week of training. Research the racecourse and familiarize yourself with the layout and terrain.

The days leading up to the race

Stick to your routine as the race gets closer. Eat familiar foods, don’t try new exercises, and definitely don’t switch to a new pair of shoes. Try to relax and stay off your feet when you can. The night before the race, lay out your clothing, race bib and shoes so you’re ready to go.

Race day

On race day, try to keep calm and arrive with plenty of time to spare. Confirm you have the correct outfit for the season. Fuel up with carbs and protein a few hours before the race. When you’re running, pay attention to how much water you’re drinking. You need to stay hydrated, but you don’t want to chug water and over drink.

Consider starting the race in the back. This will stop you from pushing yourself too hard, following the pack, and going out too fast for the first mile. Runners tend to line up at the start based on their estimated finish time, so keep that in mind.

 

During the race

Pace yourself and remember that your mindset is very important once you start running. Try to break the race into smaller chunks. Think of your 5K as three one-mile runs with a little bit more at the end and focus on one mile at a time.

After the race

After you cross the finish line take a moment to celebrate! Take a break if you need to but try to keep moving to avoid lactic acid building up in your muscles. A brisk walk or jog will flush the acid out of your legs. You’ll thank yourself later.

Once you’ve finished your post-race jog or walk, do some light stretching. Focus on the muscles in your legs and hold each stretch for 20-30 seconds. Finally, make sure to refuel. Eat something with plenty of protein (at least 15 grams) within an hour of finishing your race. Pair with water to stay hydrated. This is the most important part of recovery.

 

Where to run a 5k

If you’re looking for a 5K to run, there are a ton of resources. Any of the following websites can help you find a 5K in your area. Filter the list of races for 5Ks and start looking!

https://race-find.com/us
https://runningintheusa.com/classic/list/5k/upcoming
https://runsignup.com/Races
https://findarace.com/us/running/5k-runs
https://www.letsdothis.com/us/running-events/5k
https://5k.run/

The 5K training journey is exciting, and a great way to move more and accomplish a fulfilling goal. Now schedule those training sessions, lace up your new shoes, and get ready to run!

FLY HUMAN FLY