Beginner's Guide to 5K Training

There is no better way to introduce yourself to the world of running than signing up for your first 5K race. Not only are these typically fun, community-based events great for connecting with other runners, but regardless of your experience level, 3.1 miles is a highly attainable goal that can ignite your running journey.

Our 8-week 5K training plan is designed to help beginner runners (and walkers) build up their mileage in a sustainable way, so they can feel confident about reaching that finish line.

This program is designed to incorporate enough variety in each week's schedule to help reduce the risk of injury, make running fun, and foster a passion for the sport. We hope that the tools learned in this training plan inspire many to continue running long after training. Now that we have our clear heading, let's chart a course for that race.

In the first 4 weeks of training, there are just two simple goals: activate the body and create a running routine. In other words, in the first 4 weeks, it should be a beginner runner's sole goal to establish a regular running habit. The goal is NOT to run a specific time or a specific distance. Rather, the intention is to develop a fun and sustainable weekly practice that you can sustain over time. Though motivating for some, trying to hit set times and distances can create unnecessary stress which will likely not be beneficial in the long run.

On running days (Sun, Tues, Thurs), runs should consist of two things: jogging and, yes, walking. One of the biggest mistakes beginner runners frequently make is pushing too hard too soon, leading to fatigue, and worse, injury. For most, it is unrealistic to expect to be able to run 30-40 minutes right out of the gate, especially if you have never had a regular running routine before. This is not to say beginner runners couldn't complete this feat, but the question is, at what cost?

Completely burning yourself out on any given run to the extent that forces you to miss your next day of training is not sustainable. So instead, segment your runs in the first few weeks into short bouts of jogging at a moderate effort followed by a walking recovery period.

For example:
(Run 2 min + walk for 1 min) x 10 repetitions = 30 minute run (20 minutes of running)

This is just one example of how one could periodize their run, and runners should adjust these intervals to complement their fitness levels and running experience. To reiterate, performing runs in this fashion will give the body time to adapt to the increase in weekly mileage without pushing to levels that inhibit adequate recovery.

Quick note: Walking recovery does not necessarily mean you are just mozying along. Keep your mind and body engaged, and continue to work with intention. You don't need to be booking it down the sidewalk like an Olympic power walker, but bring a little more effort than your average bathroom break stroll, still allowing yourself to catch your breath and giving you the time to prepare for the next running segment.

Although there is only one day labeled strictly as a "rest" day, make sure to emphasize recovery throughout the first few weeks of training. Active recovery exercises are fantastic for stimulating the system to help bring nutrient-rich blood to sore muscles. These activities include simple exercises intended to strengthen your core, increase mobility, and improve flexibility. That said, active recovery activities should be performed at a relatively low intensity to avoid further energy depletion, soreness, or fatigue. Don't forget, it is a recovery day after all.

After a long week of running, stretching, and eating mindfully, it is time for some weekend fun. If variety is the spice of life, then incorporating physical activities other than running into your schedule over the next 8 weeks is going to be the key to keeping things fun and interesting. Hiking, biking, and swimming, to name a few, are all fantastic activities to keep your body in motion while adding some variety to your routine. These adventures should activate your body enough to assist you toward your 5K goals, but they should also introduce the body to different movement patterns. Running is a highly repetitive sport and because of this, overuse injuries are common, so make sure your weekend activity moves your body in new ways. Also, do not forget that Sunday marks the beginning of a new week of running, so make sure your activity does not completely deplete your energy for the week ahead.

For the last 4 weeks, you have been running consistently, stretching frequently, and have made time for dashes of fun here and there. Now, over the next 4 weeks, we're going to dial things up a notch.

The focus of the first 4 weeks was to activate the body and build your running foundation. The next 4 weeks are to reinforce that foundation and build confidence. The training schedule will remain relatively unchanged, but, as you may have noticed, running intervals have been shifted to encourage slightly longer runs.

Though running segments have been extended, this does not mean that you cannot still incorporate periods of walking into your runs. Rather, this push toward longer running intervals will help prepare both your body and mind for your quickly approaching race. If you were running for 2-minute intervals with a 1-minute walking period through weeks 1-4, then try extending the duration of your run interval as you continue to progress.

For example:
(5-minute run + 1-minute walk) x 5 repetitions = 30-minute run (25 minutes of running)

With longer running intervals, you will gain a better understanding of how to manage your energy levels and pace yourself over longer durations. Again, remain patient with your development. Like Rome, elite runners are not built in a day, or even 8 weeks for that matter. Their success is the result of years of training, so trust the process and give yourself the time you need to properly develop.

In weeks 1-4, stretching and recovery were more of the focus. As we continue to crank things up, to complement your calisthenics training, the "home stretch" schedule will include plyometric exercises. Similar to calisthenics, plyometrics are dynamic bodyweight exercises intended to help strengthen your muscular system. If properly integrated, they can help raise your VO2 max, improve your running efficiency, and increase your speed. Also, by incorporating a diverse array of movement patterns into your training, you are making your body more resilient, lowering your risk of injury.

Some excellent introductory plyometrics to include:

• Bunny hops (stiff-legged)
• Walking lunges
• Lateral hops
• Jump rope
• Jumping jacks

These, of course, are just a few of the many plyometrics one can pick from, but for those with less experience, it is recommended to focus on simple plyometrics at this stage in your athletic development. Plyometrics can range from more simple exercises like walking lunges to dynamic squat jumps and scissor jumps. Just like your running, find plyometric exercises that you can confidently perform without risking injury or excessive energy depletion. Also, we are not overloading ourselves with excessive rep and set counts on plyometric days. Rather, the set and rep counts will be minimal with a focus on balance, range of motion, and proper form.

On a plyometric training day, pick 4-5 plyometric exercises and complete no more than 2 sets consisting of 4-6 reps. Make sure to rest between each set, and to further emphasise this point, focus on balance and form throughout the workout. After completing your plyometrics, do not forget to do a proper cool down and stretch. Also, it is always beneficial to incorporate some core to top things off.

Running a 3.1-mile race is a cakewalk compared to committing yourself to an 8-week training program, so come race day, go out there and enjoy yourself. This is not to say that you shouldn't try your hardest. Lace up your shoes, grab your favorite running gear, and let it rip. This is your chance to see exactly how far you have come over the last few weeks and a chance to celebrate all your hard work. Did we mention that there might be a beer and a doughnut waiting for you at the finish line?

Bringing things full circle, the original intention of this guide was to help runners in their pursuit of completing a 5K race with the overarching goal of nurturing a passion for running for those new to the sport. In that vein, here are a few final notes to further help cultivate your newfound love.

First, be your own number one fan. If you are reading this guide, then it is safe to assume that you are not a professional athlete making a living off of running, so there is no need to beat yourself up throughout your training. If you miss a scheduled run, need to give yourself an extra day of rest, or end up needing to walk more than you expected, then take a deep breath and put your energy into building yourself up for your next opportunity instead of tearing yourself down. Training daily while managing life's many other responsibilities is beyond tough, so make sure that your training schedule works for you. Run more on the weekends if that's when you have more time to enjoy it. Reconfigure the workouts to align better with your weekly energy cycle. Do whatever you need to do to develop a routine that is sustainable for you, and root for yourself all along the way.

Second, get connected. Convince a friend to join you for your runs, or join a local run club. Regardless of what you decide, you do not need to do it alone. Having people in your life to support you, keep you accountable, and help make things fun can make all the difference when trying to achieve challenging goals. Joining a running group is also an excellent way to quickly learn more about the sport and how to continue to progress within it. The running community is a special one, filled with a lot of amazing people who will be more than happy to help you on your journey.