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.

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
  • Invest in a good pair of running shoes and comfortable running clothes.

  • Begin by walking. You'll want to convert 20 to 30 minutes of walking into 20 to 30 minutes of running.

  • Take 10 weeks. For each walk during the first week, intersperse three 1-minute segments of jogging or running to your program.

  • 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.

  • Aim for at least three training sessions per week. Rest on days in between sessions. Don't do them consecutively.

  • Aim to finish the race; don't aim for a specific time. Run as you would in your training sessions.

  • 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.
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