5K For Beginners

If you are truly a beginner and have never run before, there are several things you can do to train and prepare your body…without becoming overwhelmed.

Our goal is to help you prepare to START AND FINISH a 5k.

The first thing to remember is this…YOUR MIND GIVES UP BEFORE YOUR LEGS DO.

This is one of our favorite quotes, so even when you want to quit…keep going and you will be amazed at what you can accomplish.

, 5K For Beginners

1) YOU MUST CRAWL BEFORE YOU WALK AND YOU MUST WALK BEFORE YOU RUN.
Walk 3 miles without stopping at your quickest pace. If you can’t walk 3 miles, you definitely can’t run it!
Walking is something you can practice every day. If a 3 mile walk is something you can already do, then you are ready for the next step.

2) INTERVALS
Now that you can walk 3 miles at a steady pace, let’s speed it up with faster paced intervals and incorporate some jogging.
Start with 1-minute intervals. Alternate walking and jogging every 60 seconds. As this routine becomes less challenging, start decreasing your walking time and increasing your jogging interval times.
With consistent practice, you will eventually be able to jog the entire 3 miles!

, 5K For Beginners
3) LET’S RUN
Now that you can jog 3 miles without stopping, it’s time to incorporate some interval sprints. Just follow the same process you did with the walk/jog intervals until you can run the entire 5k.

Have Fun and Be Healthy!