How to Train For Your First 5K

A 5K is about 3.1 miles. If you’ve ever wanted to run one, then set your mind to it and do it! There are 5K’s all the time. Some benefit charity, some are a race for a prize, and some are just for fun. They even have themed ones, like the color run you’ve probably seen people doing. Whatever your motivation is for doing one, here is a schedule to help prepare for the race.

According to Mayo Clinic, you’ll need at least 7 weeks to properly train for your 5K. You will have a mix of walking, running, and rest days to help your body adjust and to prevent injury. 

WEEK 1

MON: Run 15 seconds, walk for 45 sec for 30 min.

TUES: Walk for 30 minutes

WED: Run 15 seconds, walk for 45 sec for 30 min.

THURS:Walk for 30 minutes

FRI: REST

SAT: Run 15 sec, walk 45 sec until you reach 3 miles

SUN Rest or walk

WEEK 2:

MON: Run 15 seconds, walk for 45 sec for 30 min.

TUES: Walk for 30 minutes

WED: Run 15 seconds, walk for 45 sec for 30 min.

THURS: Walk for 30 minutes

FRI: REST

SAT: Run 15 sec, walk 45 sec until you reach 3.5 miles

SUN: Rest or walk

WEEK 3

MON: Run 20 sec, walk for 40 sec for 30 min.

TUES: Walk for 30 minutes

WED: Run 20 sec, walk for 40 sec for 30 min.

THURS: Walk for 30 minutes

FRI: REST

SAT: Run 20 sec, walk for 40 sec until you reach 2 miles. Run 3rrd mile

SUN: Rest or walk

WEEK 4

MON: Run 20 sec, walk for 40 sec for 30 min.

TUES: Walk for 30 minutes

WED: Run 20 sec, walk for 40 sec for 30 min.

THURS: Walk for 30 minutes

FRI: REST

SAT: Run 20 sec, walk for 40 until you reach 4 miles

SUN: Rest or walk

WEEK 5

MON: Run for 25 sec, walk for 35 sec, for 30 minutes

TUES: Walk for 30 minutes

WED: Run for 25 sec, walk for 35 sec, for 30 minutes

THURS: Walk for 30 minutes

FRI: REST

SAT: Run 25 sec, walk for 35, until you reach 2 miles. Run 3rd mile

SUN: Rest or walk

WEEK 6

MON: Run for 25 sec, walk for 35 sec, for 30 minutes

TUES: Walk for 30 minutes

WED: Run for 25 sec, walk for 35 sec, for 30 minutes

THURS: Walk for 30 minutes

FRI: REST

SAT: Run 25 sec, a

SUN: Rest or walk

WEEK 7

MON: Run for 30 sec, walk for 30 for 30 minutes

TUES: Walk 30 minutes

WED: Run for 30 sec, walk for 30 for 30 minutes

THURS: Walk 30 minutes

FRI: REST

SAT: 5K RACE DAY

Things to remember for your 5K:

  • Try to volunteer for a race before you run yours. You’ll learn the ins and outs of how the race works.
  • Eat properly and drink a lot of water. You’ll be burning more calories than normal when training for your race so make sure you’re fueling your body with what it needs!
  • Don’t try to break in a new pair of shoes the day of the race. Use the shoes you’ll wear on race day to train with.
  • Arrive an hour early to the race. This allows time to get parked, signed in, stretch, and do everything you need before the race begins.
  • Warm up and stretch before every training session, and especially on race day.
  • About 2 hours before the race, eat something like oatmeal or a sports bar. You’ll want to eat something with carbs and protein to give you the energy you need. Don’t eat something new on race day. Eat what you plan on eating a few times to make sure it’s what your body needs.
  • After you finish the race, cool down, hydrate, and give yourself a pat on the back! Congratulations!