How To Prepare for a 5K

Preparing for a five kilometer race helps you get in shape and provides motivation to exercise. The equivalent of 3.1 miles is a long way to run if you're out of shape, but most people can gradually work up to that distance within two or three months. Training for a 5k helps you lose extra pounds or maintain a healthy weight, helps you cope with stress, counters depression and anxiety and strengthens your heart. Although veteran runners often set time goals for 5k races, beginning runners should focus on finishing the race and having fun.

Things You'll Need

  • Running shoes
  • Stopwatch
  • Journal
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Instructions

    • 1

      Check with your doctor before beginning a running program, especially if you have any chronic diseases or conditions.

    • 2

      Walk at least 30 minutes a day, five days a week, for one week. After each workout, record the date, time, distance and any other comments, such as "tired" or "felt great."

    • 3

      Alternate jogging and walking for 30 minutes, five a days a week, for the next two to four weeks. Gradually increase the amount of time you spend jogging. For example, you might begin jogging 1 minute and walking 2 minutes, and build up to jogging 3 minutes and walking 1 minute. Continue to keep track of your workouts.

    • 4

      Increase the time or distance of your jogging and walking to at least 45 minutes after working out for 30 minutes becomes easier.

    • 5

      Add longer runs if you plan to run your 5k without walk breaks. Begin at 2 or 3 miles and work up to 4 or 5 mile runs.

    • 6

      Run a practice 5k two weeks before your race. If possible, begin your practice 5k at the same time of day as your race will start and run on terrain that is similar to the race course.

    • 7

      Cut back on your training in the week before your race, resting on the day before.

    • 8

      Eat a nutritious meal the night before the race -- many distance runners favor pasta -- and try to get plenty of sleep. Eat something light for breakfast, such as a bagel, toast or a banana, on the day of a race.