Training for Your First 5K: A 6-Week Roadmap
A 5K, which is 3.1 miles, is a perfect first race distance. It's challenging enough to feel like an achievement but short enough to train for in a couple of months.
Before you begin
This plan assumes you can already walk briskly for 30 minutes or run for a few minutes at a time. If not, start with a run-walk programme first.
A weekly structure
- Day 1: easy run.
- Day 2: rest or cross-training.
- Day 3: intervals or a slightly faster run.
- Day 4: rest.
- Day 5: longer easy run.
- Day 6–7: rest, walk or stretch.
Progression
| Week | Long run |
|---|---|
| 1 | 15 min |
| 2 | 20 min |
| 3 | 25 min |
| 4 | 30 min |
| 5 | 35 min |
| 6 | Race week: easy runs, then the 5K |
Race-day tips
- Don't try new shoes or clothes on the day.
- Start slower than you think you should.
- Walk through water stations if you need to.
- Enjoy the atmosphere. It's your day.
