If you are not running at all, then you should allow at least two to three months to prepare for a 5K race, which is approximately 3.1 miles. However, if you can comfortable run two miles, then you can successfully prepare for the 5K race in just two weeks. If you falter during your training, that does not mean you have to cancel the race. Instead, run what you can and walk the rest of the race. Remember that the only person you’re competing against is yourself.
Plan to run three days per week until two days leading up to the race.
Run for 30 minutes two days per week. Try to space these days out.
Walk for about an hour or do a cross-training exercise, such as swimming or biking, three days per week, such as Monday, Wednesday and Friday.
Take one day per week to run a longer distance. The first week, run two miles. The second week, run three miles. On the day of the race, you will then be able to run 3.1 miles.
Pick a time of day to train for the 5K race. If the race is early in the morning, for example, try to train early. However, the most important thing is getting those runs in at some point during the day.