The 5K is the most approachable distance race in running. Whether you're a seasoned runner aiming for a personal record at a new distance, a novice eager to step into the world of running, or someone simply seeking exercise with a hint of competition, the humble 5K offers a versatile and accessible racing experience.

While the 5K is approachable, it doesn't mean the race will be a total cakewalk. To prepare for the event, dedicate time to training in the six weeks leading up to the race, and make sure you have the right shoes to carry you over the finish line. Here's an easy plan to make your 5K training approachable and enjoyable. Happy training!

How long does it take to go from couch to 5K?

This six-week training plan is designed to help you prepare for a 5K race. You'll be running three days a week with some cross-training workouts mixed in. The distance covered in your runs will gradually increase, peaking a few days before the race. For the best results, commit to the full six-week plan and avoid skipping any training days. Good luck!

How should I choose running shoes for beginners?

When choosing running shoes, especially for beginners, it's important to note that there's no one-size-fits-all recommendation. For your first pair, visit a specialized running shoe store to have your feet measured. Comfort is crucial, as uncomfortable shoes can make running a challenge. Consider buying shoes half a size larger than your typical size, as feet tend to spread out during running. While you don't need track or trail shoes for a 5K, ensure your chosen shoes are designed for pavement running.

5K training plan

Now that you have your running shoes, it's time to begin training! This plan is suitable for both outdoor and treadmill running. However, for optimal preparation, try to simulate the conditions of your 5K by incorporating hills or trail running into your routine 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.

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

Ensure that you stay well-rested in the week leading up to the race. Prioritize getting plenty of sleep and avoid overexerting yourself in the final week of training. Take the time to research the racecourse, familiarizing yourself with the layout and terrain.

The days leading up to the race

Stick to your routine as the race approaches. Consume familiar foods, avoid trying new exercises, and refrain from switching to a new pair of shoes. Prioritize relaxation and minimize time spent on your feet when possible. On the night before the race, lay out your clothing, race bib, and shoes to ensure you are well-prepared for the event.

Race day

On race day, maintain a calm demeanor and arrive with ample time to spare. Ensure you are appropriately dressed for the season. Consume a balanced meal rich in carbohydrates and protein a few hours before the race. During your run, be mindful of your water intake. Staying hydrated is crucial, but avoid chugging water to prevent overhydration. Strike a balance to support optimal performance.

After crossing the finish line, take a moment to celebrate your achievement! If needed, take a break, but try to keep moving to prevent the buildup of lactic acid in your muscles. Engage in a brisk walk or jog to flush out the acid and promote recovery. Following your post-race activity, incorporate light stretching, focusing on the leg muscles, and hold each stretch for 20-30 seconds. Prioritize refueling by consuming something with ample protein (at least 15 grams) within an hour of finishing the race. Hydrate with water to support recovery, as this is a crucial part of the post-race process.