Ready to run your first 5k? This 5k training plan beginner level is the perfect place to start!
So you want to run your first 5k?! CONGRATS! Running is no easy feat, in fact, I didn’t even start running until I was 21- and yes it was hard! But once I started, I actually looked forward to running and eventually conquered my first race! I promise the feeling you get after crossing the finish line for the first time is absolutely euphoric!
Did you know that there are over 65 million runners in the United States?! You are in good company with runners of all levels, especially when running a 5k! A 5k is the PERFECT race for a beginner to get into running. Once you cross that finish line, you’ll want to sign up for even more races! A 5k is also the perfect race for a more advanced runner who is looking to challenge their pace.
This is the best 5k training plan for a beginner to complete their first 5k race!
5k Training Plan: Beginner Level
What is a 5k?
You may have heard people talking about running a 5k before, but what exactly does that mean? A 5k race is equivalent to 5 kilometers or 3.1 miles. Being able to run a 5k is something that may come easy to you, but most people have to train and prepare physically and mentally to be able to run this distance.
If you’re looking for a 5k road race near you, be sure to check out Race-Find!
Now that you’ve committed to running the 5k, we can deep dive into a beginner’s 5k training plan!
What is a 5k training program?
A 5k training plan is a schedule to help you prepare to run a 5k. This type of training plan typically incorporates runs that vary in distance, time, and/or pace, cross-training, and rest days. The goal of a 5k training program is to help you build up endurance so that you can run a 5k comfortably on race day!
Some benefits of following a 5k training plan include improving your fitness, increasing your endurance, and improving your mental health.
There are so many benefits to running and once your start on your training journey, you’ll find that you love the way you feel during and after your runs!
Related: Benefits of Running
How to Choose a 5k training plan?
You will choose a 5k training plan based on where you are today. Typically you can find race plans for beginners, intermediate runners, and advanced runners through Hal Higdon.
Your training plan will also depend on how much time you have before your race! You might be looking for an 8-week 5k training plan or a 6-week 5k training plan. For the purposes of this article, we will be following a 6-week training plan aka your classic couch to 5k training program!
Lastly, your goals will strongly impact your training plan. For instance, if you are a more advanced runner looking to run a sub-20 5k, your training plan will include lots of interval runs and timed meter runs. Your goal is speed and increasing speed and endurance while strengthening your lungs. If you are just trying to run 3.1 miles and cross the finish line for the first time ever, your goal is to prime your body to be able to run 3.1 miles while maintaining a steady breath and running pace.
While many people will be running the same race, everyone’s goals are different! Therefore your running prep will probably look very different than the person running next to you!
Tips for New Runners
Two of the most important things for all new runners to be cautious of are their sneakers and to avoid changing ANYTHING on race day!
Sneakers
Let’s talk sneakers first. Now that you are officially a runner (you signed up for that 5k, didn’t you?!), it’s important to treat your feet like the important gems that they are. Our feet support our body as we walk all day long, so it’s always important to wear supportive shoes that minimize any strain on our knees, hips, and back.
Running uses a whole different set of muscles than walking which causes your sneakers to wear differently and therefore your body will need to be supported slightly differently. It’s recommended to always have a separate pair of sneakers dedicated just to running!
You should always look for a store that specializes in running, like Fleet Feet, Road Runner, or any other local specialty store near you! They will have you stand on a machine to measure your feet, your arches, and where you bear weight on your feet. After, they will suggest different shoes that will best support your feet! These stores typically let you wear them for 30 days and return them if they aren’t the perfect match for your feet!
Pro-Tip – Wear whatever sock you typically run in when you try on your running sneakers to get the best fit!
F3 Running Must-Haves
Don’t Change Anything on Raceday
It doesn’t matter if you are running a 5k or a marathon, the goal is that you race the same way that you prepped. For instance, running sneakers are important, but don’t buy a new pair of running sneakers the week of the race! You’ll need time to break them in before Raceday.
You also should avoid trying new gels, snacks, or pre-workout on Raceday if you haven’t trained with them beforehand. For the most part, you’ll be totally fine without any extra fuel for a 5K, but you know your body best!
Aside from that, water is also another important component that you don’t want to change during a race. If you don’t typically drink water while you run a 5k, I wouldn’t be tempted by the water stations! Save your re-fueling for the end of your run if you don’t usually stop mid-run. Trust me on this one, I’ve done this before and felt so sick running the rest of the way, not fun.
5k Training plan for beginners
This is a breakdown of the key components listed in the plan above.
1. Running Intervals
To help build up stamina and endurance, you should practice interval running. If you’ve never run before, this 6-week beginner 5k training plan will give you an easy introduction to interval running. As you progress through the training plan, your running intervals become longer and your walking intervals become shorter. You got this!
2. Cross-Training Days
Cross-training is key when it comes to prepping for your 5k or any race for that matter. When you cross-train, you work different muscles to strengthen your body and fine-tune your agility. Strength training is a great way to balance out your running. In terms of cross-training, you can do anything! This includes strength classes, barre, pilates, cycling, swimming, circuit training, dancing, and even yoga! You can always mix it up and do the exercises that you enjoy!
3. Rest Days
Rest days are equally as essential as the days that you run or work out! It’s important to give your body a break to relax and recover. Be sure to keep hydrating even on your days of rest. I recommend a light stretch or short walk on your rest days if you want to do something more physical.
Pre-Run and Post-Run
Some other important things to keep in mind when it comes to a 5k training plan, especially for beginners:
1. Warm-Up
The warm-up is equally important to your entire run. The goal is to get your body used to running. You might take the first 2-3 minutes of your run and use it as a warm-up. Keep a steady jog that feels breathable. You don’t want to over-exert yourself in the first ten minutes of the run and then feel like you can’t make it through the rest of your run! I like to walk for 1-2 blocks and then start in a jog. Again the jog should be much slower than you think you can run to help your body get used to the running movement!
2. Cool-Down
The cool-down happens at the end of your run. As awesome as it is to run a full loop all the way back home, it doesn’t give your body the space to adjust back to walking. I like to end my runs by the water overlooking NYC. I typically walk about ten minutes home from there allowing my body to relax from the stress it just went through and cycle back into a walking pattern.
3. Dynamic& Static Stretches
Aside from your warm-up and cool-down, I am a HUGE believer in the power of a good stretch!
Before you run, you should do a 5-10 minute stretch involving dynamic stretches. Dynamic stretches are ones where you move through the stretch and don’t stop to hold the stretch. This will help prime your body for what’s to come!
Related – Best Pre-Run Stretches
After you run, you should spend 5-10 minutes doing static stretches. Static stretches will help your body stretch and relax from the hard workout you just completed. By holding in these stretches for a few moments, you allow the muscles to expand back out and re-loosen so they don’t just tighten up post-run!
Related – Best Post-Run Stretches
Tips for following a 5k training plan
1. Stick to your Schedule
While the 5k schedule will set you up for success, take it as a guide for what you should train each week. You choose the days to work out that make the most sense with your schedule. The best thing you can do for yourself is to write out EXACTLY what exercise or rest you plan to do each day to help keep you accountable.
2. Gradually Increase Distance and Intensity
If you want to tweak the 5k training plan, that’s totally fine! Just be cautious not to add too much mileage or lengthy running intervals too quickly! I know it can seem like we are training at a slower pace, but we want to ease into running, especially if you haven’t run before. Too much too quickly can result in injury or some very tight muscles!
3. Cross-Train to Prevent Injuries
Similar to gradually increasing your runs, you also want to cross-train to avoid injuries. Strength training will truly help strengthen and lengthen your muscles.
4. Stay Hydrated
I know I’ve mentioned this a few times throughout the article, but it is important to stay hydrated while training! Most of us don’t drink nearly enough water- remember to aim to drink half your body weight in ounces each day! For example- if you are 150 pounds, you should be drinking 75 ounces of water each day! I also LOVE Nuun tablets, which are electrolytes, to help you hydrate and rebalance your body after a hard workout!
5. Refuel with Protein & Complex Carbs
Similar to staying hydrated, it’s important for you to refuel your body with protein and complex carbs after any workout. We love chicken, turkey, and lentils for high-protein options in our house. I also am a big protein shake fan, and cannot recommend Isagenix IsaPro shakes enough for a post-workout meal replacement shake. They are perfect if you are looking for something quick while on the go that is loaded with protein and complex carbs! Veggies, quinoa, beans, sweet potatoes, and whole wheat bread are all examples of complex carbs that you probably already keep in your kitchen!
6. Listen to your body
You know your body best! Some days you will go running or work out and something might feel off. It could be a muscle, pain, or even lowered energy levels. Take note of how you are feeling and don’t push it. No injury is worth it, especially if your body is cueing you to take it easy!
This post was all about how to rock a 5k training plan as a beginner and tips to lead you to success in running your first 5k!
Whether you are looking for a beginner 5k training plan, intermediate, or advanced plan, this is the perfect foundation to get you ready for your 5k race! There are so many benefits of running that you can enjoy if you follow a 5k training plan! Dedication to the schedule is key, but I promise you will rock it if you can stick with it!
