How to Train to Run Your First 5K

The 5K (5 kilometers, or 3.1 miles) is the most popular running distance in the United States, and it's a good introduction to distance running.

Instructions

Difficulty: Moderately challenging

Things You’ll Need:

• Running Bras
• Running Clothes
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Running Magazines
• Jogging Strollers
• Running/sports Drinks

1. Invest in a good pair of running shoes and comfortable running clothes.
2. Begin by walking. You'll want to convert 20 to 30 minutes of walking into 20 to 30 minutes of running.
3. Take 10 weeks. For each walk during the first week, intersperse three 1-minute segments of jogging or running to your program.
4. Add 3 minutes of running to the three segments during each week. One-minute segments become 2-minute segments the second week, become 3-minute segments the third week and so on. By the end of 10 weeks, you should be completing a 30- minute jog.
5. Aim for at least three training sessions per week. Rest on days in between sessions. Don't do them consecutively.
6. Aim to finish the race; don't aim for a specific time. Run as you would in your training sessions.
7. Run relaxed. Don't get pulled out into a sprint by the crowd.

Tips & Warnings

• Start at the doctor's office. Get a checkup and make sure you're fit to run.
• Warm up and cool down, including stretching, for every workout.
• Consider using a heart rate monitor.
• Train with a partner or a running group if possible.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.