How to Train for a 5K Race

Strategies for Beginner Runners or Those New to Racing

Runners training for a 5K
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The 5K, which is 3.1 miles, is one of the most popular races for recreational runners. It is embraced by both beginners who want to give racing a shot and advanced runners who use it as a means of training.

Reason to Participate

A 5K race is an ideal way to challenge yourself and set a specific goal that you need to reach. They allow you to join others in your community who share the same interests as you.

Most importantly, they can provide you a sense of satisfaction (crossing the finish line) that a treadmill can never offer.

Finding a 5K race is usually not too difficult today, even in smaller communities. Many 5K races are used as a means to raise money for charity, while others are held by local running clubs and communities as a part of festivals. Summer and fall are usually the most popular seasons for them, although you can often find them year-round. Sometimes they have a holiday theme or encourage the runners to wear costumes, making them a great way to have active fun with friends and family.

How to Start

For people new to running, the 5K may seem intimidating at first. But, with the right preparation and the appropriate training strategy, it would not be unreasonable to be ready within eight weeks.

Appropriate training means that you respect any limitations you may have and you don't push yourself to a point where you risk an injury.

If you are older or have health concerns, you should have a physical check-up before starting. A fitness professional can also help you ensure that you stay well within the aerobic zone appropriate to your age and fitness level.

Even if there are concerns, this doesn't mean you have to bow out. Many new runners will use a run/walk strategy for their first race and allow that to serve as the baseline to beat for their next race.

The 5K Training Schedule

The goal of completing a 5K race is wholly attainable. But there are easier and smarter ways to reach that goal than rushing out your front door and pounding the pavement with enthusiasm.

Instead, you will want to embark on structured, eight-week program in which you commit to regular training from four to five days per week. The program can vary based on whether you've never exercised before or have some basic level of fitness. Either way, eight weeks is a reasonable timeline for getting yourself into racing form.

Schedules offer a great framework, but they aren't set in stone and can be adjusted to better accommodate your schedule. But, if you do change, don't cram four training days in a row and give yourself three days off. This won't work. Instead, space training days so that they are spread out over the course of the week.

Little or No Fitness Experience

You would start with a beginner's training schedule that could look like this:

  • Running on Tuesdays, Thursdays, and Saturdays
  • Cross-training on Wednesdays
  • Either cross-training or running on Sundays
  • Resting on Mondays and Fridays

Each training day would begin with a five- to 10-minute warm up to get your muscles loose and heart pumping.

The aim would be to start slowly and progress steadily over the course of 56 days. On running days, for example, you would start by hitting the 1-mile mark by week one and reach the 3-mile target by week seven.

After each training, take the time to cool down and stretch to prevent your muscles from tightening. Even on rest days, stretching (whether in a chair or while watching TV) can lessen any muscle pain you are likely to experience.

Fit, but No Racing Experience

An eight-week advanced training schedule would allow you to build upon your current fitness level and engage in running more actively.

While the format is similar to that of the beginner schedule, you would start with two miles and progress at a more strenuous pace (including a once-weekly run at race pace).

Safety and Health

Whether or not you have racing experience, always find proper running shoes suitable for streets and sidewalks. They don't have to be costly, but they should fit well based on your foot type. Don't worry about fashion or color; the most important thing is that the shoes are made for running.

When training, never run on an empty stomach. Consume a light carbohydrate snack 60 to 90 minutes before you start, and drink at least 16 ounces of water two to three hours before your training begins. To keep yourself hydrated, bring along a bottle of water or sports drink to sip every 15 minutes, but do not overhydrate. When finished, eat a light carbohydrate snack or protein bar.


Grier, T.; Canham-Chervak, M.; Anderson, M. et al. "Effects of Physical Training and Fitness on Running Injuries in Physically Active Young Men." J Stren Condit Res. 2017; 31(1):207-216; DOI: 10.1519/JSC.0000000000001487.