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Running a 5k is an awesome goal for new runners. Not only is it a stepping stone for improving your fitness, but it will challenge you physically and mentally by participating in such a race. A 5K is a 5 kilometer run which rounds out to about 3.1 miles. The 5k is the shortest of any races, but its enough to challenge any beginner runner.  

Training for the 5k is a fabulous motivational tool. To perform well on race day we’ve developed a detailed 8 week training program to help you prepare your body for your first run. At every race you have your highly competitive runners who sign up for the race to win 1st place, but many of us just do it for fun. By signing up for a 5k race you’re commiting to the event. This is a great motivator for getting in shape. We recommend finding a workout partner or joining a fitness group to keep on pace with the 8 week 5k training plan.

First of All

You need to find a race and signup. Look in your local newspaper or utilize this racing search tool provided by RunningInTheUsa.com. You’ll need to find a race that is a minumum 8 weeks away so you have time to prepare yourself. The 5k races typically have a small sign-up fee, somewhere in between $10 to $20. This is an extra incentive to show up or race day. If this is your first 5k run we recommend locating walking / running 5K race or a charity 5K run. You won’t be intiminated by advanced runners as its not saturated with people looking to compete as to simply stay healthy.

5K Weekly Running Schedule

When preparing for your 5k run, its not necessary to run every single day. Your body needs a day to recover from the strain you’ve put upon it. Our 8 week 5k training plan consists of 3 to 5 running days per week, leaving you a couple days to recuperate throughout the week.

• Warm Up: Before you begin your run, we recommend you warmup for 10 minutes. This can be a slow jog or jumping jacks.
• Stretch: Once your muscles are warmed up then stretching them is very helpful in preventing injuries. Be sure to stretch all the major body parts including your hamstrings, calves, thighs, and groin.
• Feed the machine: You’re putting more stress on your body each week, and as you increase your fitness activities your body will demand more resources. Maintaining a healthy diet is essential for your success in the 5k race, and staying healthy.
• Hydate – It is recommened to drink 8 glasses of water per day. On days when you’re running you should have an additional 2 glasses of water before and after your runs.

After the Run

Once you have completed our 5k run training program, you will be more than ready to run that race. On the day of the race, be sure to follow the steps we’ve provided above including a short warmup, stretch, and consuming 12oz of water before your run. If you get thirsty during the race, the staff usually has stands on the side of the racing path so grab a quick cup of water and continue your race. Congrats! Once you’ve finished the race make sure to get your results and stick around for the post-race snacks and drinks. Mingle, make some new friends, and even put together a small running group with your fellow runners.

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