A 5K (3.1 miles) is the perfect first race distance. It's challenging enough to be an accomplishment but short enough to be achievable with consistent training. This 8-week plan will get you to the start line ready and confident.
Before you begin
This plan assumes you can walk briskly for 30 minutes without difficulty. If that feels challenging, spend a few weeks building up your walking endurance first. There's no rush—the goal is to finish healthy and happy.
The 8-week plan
Week 1: Building the habit
Run 1 minute, walk 2 minutes. Repeat 8 times. Do this 3 times this week with at least one rest day between sessions. Total workout time: 24 minutes.
Week 2: Finding your rhythm
Run 90 seconds, walk 90 seconds. Repeat 8 times. Continue with 3 sessions this week. You're building the neural pathways for running.
Week 3: Extending the run
Run 2 minutes, walk 1 minute. Repeat 8 times. Your body is adapting—you might notice running feels slightly easier.
Week 4: Building confidence
Run 3 minutes, walk 1 minute. Repeat 6 times. You're now running more than you're walking!
Week 5: The breakthrough
Run 5 minutes, walk 1 minute. Repeat 5 times. This week often feels like a turning point where running starts to click.
Week 6: Pushing further
Run 8 minutes, walk 1 minute. Repeat 3 times, then run 5 more minutes. You're covering serious ground now.
Week 7: Almost there
Run 12 minutes, walk 1 minute, run 12 minutes. Try to do one continuous 20-minute run this week if you feel ready.
Week 8: Race week
Do two easy 15-minute runs early in the week. Rest 2 days before race day. You're ready!
Race day tips
- Arrive early: Give yourself time to find parking, use the bathroom, and warm up
- Don't start too fast: The excitement will make you want to sprint—resist the urge
- Stay hydrated: Drink water before the race, but don't overdo it
- Enjoy it: Smile, high-five spectators, and soak in the atmosphere
What pace should you target?
For your first 5K, the goal is simply to finish. Don't worry about time. Run at a pace where you can still talk, walk when you need to, and cross that finish line with a smile. Use our pace calculator afterward to see your average pace—then you'll have a baseline to improve from.
Completing a 5K is a significant achievement. When you cross that finish line, you'll officially be a runner. And trust us—the feeling is addictive.