How to Train for a 5K Race

Strategies for Beginning and Advanced Runners

Runners training for a 5K
Symphonie/The Image Bank/Getty Images

The 5K, which lasts just over three 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

People participate in 5K races for many reasons. They are 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.

Many 5K races are also used as a means to raise money for charity. Arguably, the most popular is the Susan G. Komen Race for a Cure in Washington, D.C., which attracts over 30,000 runners each year.

Finding a 5K race is usually not too difficult today, even in smaller communities. Summer and fall are usually the most popular seasons for them, although more towns and cities are starting to schedule 5Ks year round.

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.

By "appropriate" we mean that you respect any limitations you may have and not push yourself to a point where you cause yourself 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 one-mile mark by week one and reach the three-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

Irrespective of your 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.