Running your first 5k may seem daunting. Training gradually for eight weeks before your first 5k will make the race seem much more manageable.
Step One: Realize that a 5k is only 3.1 miles. Most runners will finish a 5k in anywhere from 25 to 40 minutes.
Step Two: Increase your speed and distance gradually. Many people don’t enjoy running because they try to start off too fast. Easing into a training plan for a 5k won’t leave you miserable once you finally finish those 3.1 miles. Begin your 5k training by running for 20-30 minutes 3 days a week. Be sure to space out your runs throughout the week so your body has time to rest and recover.
Step Three: Alternate walking and jogging on your runs. Warm up with a 5 minute walk, then begin to alternate 60 seconds of jogging and 90 seconds of walking. As you progress, you should be able to gradually begin jogging more than walking. Keep with a pace that feels right for you, but keep these benchmarks in mind:
Step Four: By week 6 of your training, you should be jogging about 2 miles without walking. In weeks 7 and 8, try to work up to jogging 2.5-2.75 miles without walking. By week 8, you will be able to jog 3 miles!
Step Five: Congratulations! You are now ready to run your first 5k!
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