You should have a basic level of fitness before you start training to run a 5k, and it’s always a good idea to speak to your doctor before starting a new fitness program if you have any medical conditions or if you’re new to exercise.
5k is a great distance to aim for as it is a good way to incorporate endurance, speed, and pace into your run without taking up too much time.
5k is equivalent to 3.1 miles. Once you’ve managed to complete 5k, you may wish to aim for 10k and beyond.
It’s always important to think about gradually increasing your running rather than going straight into running a full 5k.
You can incorporate methods such as some walking and some running into your training plan, which will help you slowly work up to running the full 5k without burning yourself out or injuring yourself, which would put your training plan back further.
It’s also important to maintain good form while running, as this can improve your efficiency and prevent injuries.
You should also incorporate rest days into your routine, these will help you to recover faster and will keep you on track with your training.
Ensure that you have a high-quality and well-fitted set of trainers before you start running.
The training plan incorporates walking and running and lasts 9-12 weeks depending on the type of program you opt for, which should be tailored to your individual fitness level.
Make sure to go for a training plan suitable for your fitness level and don’t over-exert yourself – after all, slow and steady wins the race.
Putting too much pressure on yourself to run faster or for longer when you’re not ready could set you back weeks due to injury or low motivation.
This may seem like a lot if you’re new to running, but it is definitely attainable if you follow the program properly.
Below we’ll take you through our guide on how to successfully train for your first 5k using the 9-week Couch to 5k program.
Following this guide closely will help you to achieve your fitness goals, improve your overall well-being, and maybe even turn you into a race fanatic!
You can download Couch to 5k apps to track your progress day by day and week by week.
There are many available on app stores, so just whip out your smartphone and choose the one that suits you best, then you’re ready to lace up and hit the pavements!
How To Train For Your First 5K
Week 1: For Week 1 you should complete a total of 3 runs, with rest days in between.
Make sure to stretch properly before you start exercising. Start with a warm-up; a brisk 5-minute walk.
Then, complete 1 minute of running and 1 and a half minutes of walking one after the other consistently for 20 minutes.
Make sure to also stretch after exercising.
Week 2: For Week 2 you should complete a total of 3 runs, with rest days in between.
Make sure to stretch properly before you start exercising. Start with a warm-up; a brisk 5-minute walk.
Then, complete 1 and a half minutes of running with 2 minutes of walking one after the other consistently for 20 minutes.
Make sure to also stretch after exercising.
Week 3: For Week 3 you should complete a total of 3 runs, with rest days in between.
Make sure to stretch properly before you start exercising. Start with a warm-up; a brisk 5-minute walk.
Then, complete two sets of 1 and a half minutes of running, followed by 1 and a half minutes of walking, 3 minutes of running, and 3 minutes of walking.
Make sure to also stretch after exercising.
Week 4: For Week 4 you should complete a total of 3 runs, with rest days in between.
Make sure to stretch properly before you start exercising. Start with a warm-up; a brisk 5-minute walk.
Then, complete 3 minutes of running, 1 and a half minutes of walking, 5 minutes of running, 2 and a half minutes of walking, 3 minutes of running, 1 and a half minutes of walking, and finally, 5 minutes of running.
Make sure to also stretch after exercising.
Week 5: For Week 5 you should complete a total of 3 runs, with rest days in between.
Make sure to stretch properly before you start exercising.
Start with a warm-up (a brisk 5-minute walk) before each of the 3 runs.
For your first run of the week, you should complete 5 minutes of running, then 3 minutes of walking, 5 minutes of running, 3 minutes of walking, and finally 5 minutes of running.
For your second run of the week, you should complete 8 minutes of running, 5 minutes of walking, and finally 8 minutes of running.
For your third and final run of the week, you should complete 20 full minutes of running with no walking.
Week 6: For Week 6 you should complete a total of 3 runs, with rest days in between. Make sure to stretch properly before you start exercising.
Start with a warm-up (a brisk 5-minute walk) before each of the 3 runs.
For your first run of the week, you should complete 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, and 5 minutes of running.
For your second run of the week, you should complete 10 minutes of running, 3 minutes of walking, and finally 10 minutes of running.
For your third and final run of the week, you should complete 25 full minutes of running with no walking.
Week 7: For all 3 runs in Week 7, you should complete 25 full minutes of running with no walking.
Don’t forget to stretch before and after exercising, and begin each run with a 5-minute brisk walk to warm up.
Week 8: For all 3 runs in Week 8, you should complete 28 full minutes of running with no walking.
Don’t forget to stretch before and after exercising, and begin each run with a 5-minute brisk walk to warm up.
Week 9: For all 3 runs in Week 8, you should complete 30 full minutes of running with no walking.
Don’t forget to stretch before and after exercising, and begin each run with a 5-minute brisk walk to warm up.
Progressing Beyond 5K
Once you’ve managed to complete the Couch to 5k program, you should be really proud of yourself.
Your fitness levels would have improved drastically between Week 1 and Week 9, and you should be ready for your next challenge!
A quick internet search will bring up lots of program options for you to try out.
If you keep aiming to progress beyond your ability and continuously work on your fitness levels, you may even find yourself running a half-marathon, or even a full marathon in great time one day!
Hi, my name is Matt Williams and I have been competing in races all over the world for almost a decade. My love for running began when I was a child, always alongside my parents as they trained for their own triathlons.
I now chase the race all over the world, mixing my two passions - sightseeing and racing. I have been through 10 countries and countless cities, and I’m only getting started.
If you want to experience the high of finishing your first race, please enjoy my website full of advice and personal experience. Who knows - maybe I’ll see you on the track one day!
