A Guide to Take You From Treadmill to 5K

Congratulations. You did it. You signed up for your first 5K. Now the hard part. Training for a 5K race can be intimidating for new runners. There is an overwhelming amount of (often conflicting) information available how to train, what to eat, and how to increase your speed. The key to preparing for your first big race is to stick with clear and consistent training strategy that works for you. Once you establish a training routine and familiarize yourself with common tips, you’ll be ready for your 5K in no time.

A 5K race is just over 3 miles and considered a short road race, making it an ideal for first time racers. The first step to race preparation is creating a training schedule. It’s important that you tailor your schedule to your personal fitness level. If you’re a complete beginner, there are many couch-to-5k programs available to tailor to your timeframe. These training schedules slowly work you up from never running to running a full 5K in less than ten weeks by using a combination of running, walking, and resting. If you’re a beginner, the goal is to steadily increase the length of time you can run without walking or resting. By gradually increasing that length of time, you’ll eventually be able to run or jog the entire 3.1 miles. While practicing, you’ll find a comfortable pace to stick to for entire race. It’s important not to stretch yourself too far in your first 5K. Don’t even think about winning. Focus on finishing comfortably. That’s far more important.

While running, it’s important to do everything possible to protect your body. Sure, you want to improve your running, but you don’t want to overexert yourself and hurt your body. Make the most of your training by taking a few precautionary steps to keep your body fuelled and limber. Always stay hydrated and remember to breathe. Also, warming up and stretching before and after running will help prevent injury. If anything is causing you pain, seek proper medical treatment before continuing training.

Once you feel comfortable enough to run a 5K, it’s time to challenge yourself to improve your speed. Much like the initial training, it’s all about steady work and incremental improvements. Incorporate sprints, short uphill intervals, and strength training into your to increase your endurance and speed. During this phase of training, practice on the type of terrain of your eventual 5K (city streets, park trail, etc.). If possible, try to run the actual course at least once. This way you’ll know what to anticipate on the day of the race and have a good idea of how to pace yourself throughout the race. As you get closer to race day, taper your workouts so that your body has adequate time to rest and repair. Try to limit yourself to just a couple of short runs on the week of the race. Go for a quick run the day before the race just to keep yourself ready, but don’t wear yourself out.

On the day of the race, it’s perfectly normal to have pre-race jitters. However, it’s important to fuel up despite those jitters. Make sure to eat a light and easily digested meal at least two hours before the race and head down to the site early. It’s going to be crowded and there are several pre-race registration steps you’ll likely have to take care of before finding your place at the starting line. About 30 minutes before the race, do your standard warm-up. Lightly jogging and stretching will warm up your muscles and help you with burn off nervousness. Once the race begins, use the same tips you’ve used throughout training and you will run a great race. Use whatever mental tricks you need to keep yourself motivated and confident, whether it’s listening to music, repeating a mantra, or focusing on the finish line. While it’s tempting to speed up, especially considering the all of the adrenaline you’ll feel on race day, pace yourself to avoid burn out. As you near the finish line, give it your all and finish strong. Once you’re done, don’t forget to congratulate yourself for completing your very first 5k. That’s a big accomplishment and one to be proud of.

Need more tips to prepare for your 5k? We recommend the following resources:

Maffetone Method of Training: Beginners 10 week 5K Run/Walk Program (PDF)

5K Progression Training Program (PDF)

5K Training for Different Levels

Training Resources For Runners