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Step 1
Get a physical before you begin your exercise program. Although training for a 5K is a great way to get in shape, take all of the necessary precautions to ensure that you are physically ready to begin training. Schedule a visit with your doctor so that you can rule out any potential risk factors that can prevent you from training properly.
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Step 2
Purchase the right sneakers. If the goal is to train for a 5K race, be sure to purchase proper fitting running shoes. Your old all-purpose tennis shoes won’t work for a 5K race. Go out and treat yourself to a pair of running shoes.
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Step 3
Start slow. If your largest energy expenditure was retrieving your plate of food from the microwave, don’t expect to get out and run several miles the first day. The trick to training is accepting your current physical condition and improving it day by day. For beginners, depending on your fitness level, it is recommended to walk briskly for five minutes as a warm up, perform a few stretching exercises, then run for one minute followed by one and a half minutes of walking. Alternate the walk/run for up to 20 minutes.
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Step 4
Gradually increase the running time per workout. Over a period of 4 to 8 weeks gradually reduce the walk time and increase the running time until you are able to run the entire 20-minute workout.
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Step 5
Add a little more time to your workout. Once you are able to run for the entire 20 minutes, increase your workout time from 20 to 30 minutes of running. Depending on your speed, 30 minutes of running should cover at 3 miles of distance during your workout. Keep in mind that a 5K race is 3.1 miles, so if you’re running 3 miles easily, you’re just about there.
