An Easy Plan to Run Your First 5K

Are you goal-oriented with your exercise and do well when working towards a deadline? If yes, then training for a race may be a good strategy for you.

If the idea of signing up for a race would motivate you to put on your running shoes, then signing up for a 5k might be a good place to start.

Races can be fun, high-energy environments. The nervous and excited energy built on race day can be infectious; with the proper training, a 5K can be a great experience.

What is a 5K?

A 5K is short for 5 kilometers (5,000 meters) or 3.1 miles. Don’t let the distance scare you. Most people can run or walk a 5K with the proper training.

How do you train for a 5K?

First, find a race that gives you plenty of time to train. Ideally, give yourself 9-12 weeks to prepare, depending on your current fitness level. There are many inexpensive training programs and races available. Check out Active.com or Google “5K near me,” and you will be able to find several races in your area.

Equipment needed:

You will need a good pair of running shoes to start training for a road race. Train in the same pair you plan to use in your race and make sure that your shoes are comfortable and provide enough support. Most local running stores have shoe experts to help you find a brand and style that matches your running style.

Where to train?

If indoor running is for you, you can train on a treadmill. For more treadmill running tips see our treadmill blog post. If you prefer to run outdoors, find a safe place to run, like a park or track.

Are you ready to start running?

This 5K training plan includes running, walking, weight training, rest, and cross-training. Having enough rest will let your muscles and joints recover between running sessions. The rest part is essential, so don’t skip it.

Running: The plan calls for beginners to alternative running and walking to start. Alternating between running and walking will increase your running stamina until you can run without stopping.

Weight Training: If you are already weight training, this plan will allow you to continue that. If this might be new for you, you can see more weight training ideas on our library of exercise blogs.

Cross-training activities can include hiking, biking, swimming, yoga, or Pilates.

Week/Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Weight train	Run/walk 20 minutes Alternate 15-second run and a 45-second walk	Weight train	Run/walk 20 minutes Alternate 15-second run and a 45-second walk	Rest or Cross-Train	30-minute walk	Rest
2	Weight train	Run/walk 30 minutes Alternate 30-second run and a 30-second walk	Weight train	Run/walk 30 minutes Alternate 30-second run and a 30-second walk	Rest or Cross-Train	30-minute walk	Rest
3	Weight train	Run/walk 30 minutes Alternate 45-second run and a 15-second walk	Weight train	Run/walk 30 minutes Alternate 45-second run and a 15-second walk	Rest or Cross-Train	30-minute walk	Rest
4	Weight train	1-mile run	Weight train	1-mile run	Rest or Cross-Train	30-minute walk	Rest
5	Weight train	1.25-mile run	Weight train	1.25-mile run	Rest or Cross-Train	30-minute walk	Rest
6	Weight train	1.5-mile run	Weight train	1.5-mile run	Rest or Cross-Train	30-minute walk	Rest
7	Weight train	1.75-mile run	Weight train	1.75-mile run	Rest or Cross-Train	35-minute walk	Rest
8	Weight train	2-mile run	Weight train	2-mile run	Rest or Cross-Train	40-minute walk	Rest
9	Weight train	2.25-mile run	Weight train	2.25-mile run	Rest or Cross-Train	45-minute walk	Rest
10	Weight train	2.5-mile run	Weight train	2.5-mile run	Rest or Cross-Train	50-minute walk	Rest
11	Weight train	2.75-mile run	Weight train	2.75-mile run	Rest or Cross-Train	55-minute walk	Rest
12	Weight train	3-mile run	Weight train	3-mile run	Rest or Cross-Train	60-minute walk	Rest

Other Training Plans:

Hal Higdon’s running plans include many great running plans for all distances.

Runner’s World is full of great running resources and training plans.

The Bottom Line

If training for a 5K motivates you, then signing up for a race may be a good motivation strategy to help you train. Anyone, including walkers, can do 5K races. Many races can include the whole family- even our furry family members.  

Remember to give yourself plenty of time to train for your first race. Get a plan in place, make sure you have good running shoes, and go out there and have some fun!