Training for a 5-K:

Never run a 5k before? No need to worry. Start small and gradually work your way up. The key to starting to train for your 1st 5k is simply to get moving. If you are already a beginning runner and can comfortably run 1.5 miles, try utilizing one of the top training programs in the country, Hal Higdon’s 5k Novice Training schedule below:

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest or run/walk 1.5 m run Rest or run/walk 1.5 m run Rest 1.5 m run 30- 60 min walk
2 Rest or run/walk 1.75 m run Rest or run/walk 1.5 m run Rest 1.75 m run 35-60 min walk
3 Rest or run/walk 2 m run Rest or run/walk 1.5 m run Rest 2 m run 40-60 min walk
4 Rest or run/walk 2.25 m run Rest or run/walk 1.5 m run Rest 2.25 m run 45-60 min walk
5 Rest or run/walk 2.5 m run Rest or run/walk 2 m run Rest 2.5 m run 50-60 min walk
6 Rest or run/walk 2.75 m run Rest or run/walk 2 m run Rest 2.75 m run 55-60 min walk
7 Rest or run/walk 3 m run Rest or run/walk 2 m run Rest 3 m run 60 min walk
8 Rest or run/walk 3 m run Rest or run/walk 2 m run Rest Rest 5-K Race

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However, if the thought of running a mile sounds too daunting, start by just getting outside and walking a mile. Each day slightly increase the distance until you build up to walking a full 3.1 miles. Once you feel comfortable enough with the distance of a 5k, try the walk/run approach: On 2 off 1. This means, walk for first 2 minutes and run for next minute, then walk for an additional 2 minutes and run for the next minute, and so on and so on until you finish a mile. Try this approach with your 1st mile every day you walk. In no time, you’ll build up enough endurance to try the on 2 off 1 approach for 2 miles in a row and eventually you’ll be able to conquer this walk/run approach for the full 5k!

Tips on running faster and easier: When running, try to concentrate on keeping proper form. Aim to strike the ground on your midfoot. Many runners strike with their heel first without even realizing it. Try just walking for a second. With every step you take, put your heal down first as you roll through your midfoot and onto the ball of your foot. What is happening? Your leg is actually turning into a break and stopping your forward motion to slow you down. When striking the ground first with your midfoot instead, you can seamlessly transition from one foot to the next with a fluid forward momentum. Another item to concentrate is your arm swing. Try to keep your elbows bent at 90 degree angles to the ground and picture them as pendulums swinging forward and backwards with ease as you run. Try not to let your arms swing across the body to keep all of your body’s energy in a forward momentum.

Lastly, what is the absolute most important tip on training for a 5k? Have fun and celebrate your successes!