How to Prepare for a 5K If You Have Never Run

Runners who lack the time to train for longer distances often compete in 5K runs, which cover 3.1 miles. If you are out of shape, resolving to run a 5K is a great way to get into shape and to motivate your exercise regimen. Even if you have never run before, you can use interval training to increase your activity level gradually as your body responds to your training.

Instructions

    • 1

      Make an appointment with a doctor for a physical. Running is an intensive physical activity, and you should consult a physician to make sure you are healthy enough to begin training.

    • 2

      Buy a pair of running shoes. Running is not only strenuous, it's hard on your ankles. Running shoes support your feet in dealing with the impact running puts on your feet and ankles.

    • 3

      Pick five days of the week for training and two for rest. Sticking to your training schedule is important, and on your rest days your body has time to recover and build the muscle you are developing on your training days.

    • 4

      Alternate between running and walking for 30 minutes on four of your training days. The Mayo Clinic suggests switching between 15 seconds of running and 45 seconds of walking when you begin training.

    • 5

      Once a week, alternate between running and walking to cover a distance of at least one mile. Increase this distance as your endurance grows so you are running at least four miles on this day as the 5K race approaches.

    • 6

      Increase the amount of time you spend running, adjusting your training every two or three weeks until you are running for 30 seconds and walking for 30 seconds.

    • 7

      Continue this schedule up until the day of the 5K race. Spend the day before the race resting, even if that means rearranging your training schedule.