Running Your First 5K: Tips for Beginners and 8-Week Training Plan

Are you thinking of running a 5K? A 5K is 5 kilometers (or 3.1 miles) and is a great first distance for beginners! Top runners can run the 5K in 14 to 15 minutes, while beginners or non-runners can walk the entire distance and still participate in a race, making it just the right fit for all levels.

You’ll receive so many benefits when you sign up and train for your first 5K:

Accountability. Knowing you have a race on the calendar can motivate you to complete your workouts so you can be ready for the race!

Consistency. Assuming you choose to follow a training plan, you’ll be more likely to get out the door on a consistent basis. You won’t waste valuable time and energy coming up with a workout or plan every day, and you’ll be less likely to skip days because it’s already planned out for you. 

Improved Health. Getting your heart rate up and moving your body can drastically improve your overall health and well-being, both physically and mentally. You might experience reduced anxiety or depression, improved mood, lower blood pressure, or other positive health outcomes. It’s one way to make your Doctor happy but more importantly, YOU get to reap the rewards! 

Become a better runner. The more you run, the better you’ll get at it and the more you’ll be able to improve (if that’s what you desire). There’s nothing like practice when it comes to running, so signing up for your first race is a great way to get started and learn more about running through experience.

Community. The running community is like no other and you can find groups almost anywhere! No matter how “fast” or “slow” you are (most running groups won’t allow you to use the “s” word), you’ll be welcomed with open arms.. Do a local search for a running group in your area, or ask a local running store if they know of any groups or group runs (many of them have groups of their own or will at least be able to point you in the right direction). 

Something to be proud of. Crossing the finish line is no easy feat, and you will feel so proud of yourself for putting in the work and accomplishing something you’ve never done before! And once you accomplish one thing, it’s hard not to add another goal to your list. You might surprise yourself with all you’re truly capable of!

Whatever your reasons are for running your first 5K, you have what it takes to make it happen. 

Here are a few tips to get started!

• Sign up for a race. 

  • Find a local 5K in your area and put it on the calendar. You’ll want to give yourself a minimum of 8 weeks to train, so keep that in mind when choosing your race. You might also consider the time of year to avoid extreme hot or cold temperatures, especially if you find you struggle with one or the other. 

• Set a goal. 

  • Since this is your first 5K, crossing the finish line is a safe, realistic goal. This will allow you to really focus on the distance, instead of stressing about the amount of time it takes you to complete the race. Don’t worry about how you’ll place - just have fun out there and do the best you can!  

• Choose a training plan.

  • There are lots of training plans to choose from online, so choose one that seems appropriate for your level of fitness and relevant to what you hope to accomplish. You can check out our beginner’s 5K program, Emerge 5K, to see if it might be right for you. It includes run/walk intervals to take you from walking to running, so it’s perfect for those brand new to running or who are coming back to running after a long hiatus. 

• Get the right gear. 

  • Having a comfortable, sturdy pair of running shoes should be your top priority! Find a local shoe store in your area that can fit you to a good running shoe, or go with something you know has worked for you in the past. Shoes can remain in good condition for about 300-400 miles, so you’ll want to replace yours if it’s been a while.

  • Wear loose-fitting, moisture-wicking clothing (no cotton) to be comfortable, regulate your body’s temperature, and allow your body to move. 

  • Invest in a GPS watch/tracker or use an app like Runkeeper to program your workouts and/or track your activity. 

• Invite a friend

  • If you are social, invite a friend to join you! You can train together if your schedules align, or train separately and run the race together. This can create some additional accountability and it’s fun to celebrate with someone when you both cross the finish line. 

• Find your pace 

  • Learning to pace appropriately can be difficult for any runner, especially those new to the sport. You’ll want to run at a pace that’s challenging, but not so difficult that you’re gasping for air or struggling to recover from your workouts. Aim to push your pace to the point where you can comfortably string together 2-3 sentences at once.

• Enjoy the process 

  • Some days will be hard, while other days might feel easy. On either day, you won’t regret getting in your workout and you really won’t regret all of your hard work when you cross the finish line on race day! You’ll look back and feel proud of how far you’ve come, how you put in the work, and never gave up. Race day is only one day, but training you’ll experience day in and day out. Make the choice now to enjoy the process, both the good and the hard! 

Good luck on your first 5K race - I’m rooting for you! 

Click below to download our FREE Beginner’s 5K plan