How to Train for a 5K: Your First Race, Done Right

Signing up for a local 5K is the perfect nudge to start running again. If you’re wondering how to train for a 5k without wrecking your knees or your schedule, the secret is gradual run‑walk intervals, two short strength sessions, and easy recovery days.

Give yourself 6–8 weeks if you’re new, and keep the pace conversational. You’re building the habit first; speed comes later.

Your weekly structure

Three run‑walk sessions (e.g., 1 minute jog / 1–2 minutes walk, repeat 20–30 minutes), plus one optional longer walk on weekends. Add two short strength circuits—squats, hinges, push‑ups, rows, and planks—to keep hips and knees happy. Prefer guided at‑home strength? Try a no‑gym plan to keep it simple.

Progression

Each week, nudge up the jog time or reduce the walk time slightly. If a week feels tough, repeat it before moving on. Walk the day after runs to promote blood flow.

Fuel and recovery

Eat protein at each meal, sip water steadily, and sleep as consistently as you can. For functional strength patterns that make running feel smoother, download our free e‑book on functional strength and add its mobility ideas to your warm‑up.

Line up on race day relaxed, start easy, and finish with a smile—you’re a runner now.