How to Train for 5K If You Never Ran

If you've never run and are looking to get into the sport, signing up for a 5-kilometer run is a great way to motivate yourself. 5K races have become very popular primarily because the relatively short distance makes it an achievable race for novice runners. The challenge of sustained speed is good training for intermediate runners looking to do a longer distance such as 10Ks or half-marathons. It's not hard to come by a 5K event in most cities, but training for the run takes time and a structured plan if you have never run for distance before.

Instructions

    • 1

      Schedule 20 to 30 minutes three times a week for running practice. Space these three days throughout the week to give your body a chance to rest between sessions. Avoid focusing on speed. This will come as your bones become stronger and your body gets used to running. Focus your attention on increasing the time and/or distance you run during each session.

    • 2

      Start by taking a brisk five-minute walk to warm up your body, then alternate 60 seconds of jogging and 90 seconds of walking. Once your body feels comfortable at this pace, move on to the next stage.

    • 3

      After the five-minute warm-up, alternate 90 seconds of jogging and 120 seconds of walking. When your body feels comfortable at this pace, move on to the next level.

    • 4

      After the five-minute warm-up, alternate 90 seconds of jogging, 90 seconds of walking, three minutes of jogging, three minutes of walking.

    • 5

      After the five-minute warm-up, alternate three minutes of jogging, 90 seconds of walking, five minutes of jogging, 2½ minutes of walking.

    • 6

      After the five-minute warm-up, alternate five minutes of jogging and three minutes of walking.

    • 7

      After the five-minute warm-up, alternate five minutes of jogging, three minutes of walking, eight minutes of jogging and three minutes of walking.

    • 8

      Skip the five-minute warm-up and go for a 25-minute consecutive jog, or 4K if you are measuring distance.

    • 9

      Jog for 28 consecutive minutes, or 4.5K.

    • 10

      Jog for 30 consecutive minutes, or 5K. Congratulations. You are now ready to run your first 5K race.