So, you’ve signed up for your first 5K. Now what?
Whether you’re chasing a goal or just want to cross the finish line, the key to running your first 5K is a solid, but safe training plan – and the right mindset to stick with it.
We asked an expert what new runners really need to know.
1. Start with a realistic timeline.
A 6 to 10-week training plan works well for most beginners, says Stefanie Bourassa, PT, DPT, sports medicine program manager with Hartford HealthCare.
“If you’re already walking regularly or doing light cardio, you may be closer than you think. If you’re starting from a sedentary baseline, aim for the full 10 weeks, and listen to your body as you go through the training plan.”
Gradually increasing your training by no more than 10% per week helps prevent overuse injuries like shin splints or tendinopathies.
Pro tip: Look for a beginner plan that includes a mix of walk-run intervals, two rest days per week and a slow increase in time (not just distance).
> Related: 6 Strength Training Tips to Protect Your Knees From Running
2. Focus on injury prevention.
Training errors — like doing too much, too soon — cause more than half of running injuries in beginners.
To build endurance safely, Bourassa recommends:
- Walk-run intervals (run 1 min, walk 2 min)
- Prioritizing cadence over stride length
- Single-leg strength work (like calf raises and glute bridges)
- Mobility exercises
- Motion analysis or biomechanical screenings, if available
> Related: How Injury Prevention Screenings Can Help Athletes Stay Healthy
3. Don’t skip cross training and rest
Cross training helps you improve stamina without the constant pounding on your joints. Try 1–2 sessions a week of:
- Cycling, swimming, rowing or elliptical training
- Strength training for your core and posterior chain
- Yoga or mobility-focused workouts
Rest days are just as important.
“Recovery is where tissue adaptation and growth happen. Rest isn’t laziness — it’s training science,” says Bourassa.
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Sign up for newsletters4. Wear the right gear.
Shoes are your foundation — and they matter more than you think.
- Shoes: Get fitted at a specialty store. Replace them every 300–500 miles.
- Socks: Cotton-based socks reduce the risk of blisters.
- Clothing: Moisture-wicking and reflective clothing improves comfort and safety.
- Extras: Consider orthotics, compression socks or a well-fitted sports bra for added support.
> Related: Why Do My Hips Hurt When I Run?
5. Use mindset tools to stay motivated.
Even with a solid plan, motivation can come and go. Bourassa recommends:
- Setting a personal “why” behind your goal
- Running with a group or using a tracking app
- Celebrating progress — not perfection
- Practicing self-compassion when training feels tough
Social support and accountability make a big difference, so share your 5K goal with friends — or train with a partner if you can.
> Related: Follow These 3 Steps to Prepare for Marathon Training
6. Know that consistency beats perfection.
Some runs will feel great. Others won’t. But showing up — even on the hard days — builds progress.
And by following these tips for training for your first 5K, you’ll set yourself up for a race day that feels strong, confident and rewarding.
