You could say that 5K is the perfect distance: it’s an accessible first race for new runners and it’s a testing ground for experienced runners to measure their progress. No matter where you come from or how much you’ve run, you’ll need to prepare for a 5K in some way. Even the most experienced runners need to train.
There are more training plans than ever. It can be difficult to know which plan is right for you, and it can be even more difficult to stick to one once you’ve chosen it.
Below, we’ll help you choose the right plan and give you all the tools you need to get started on the right foot, whether it’s your first 5K race or you’re preparing for your best one yet.
What is a 5K? It is a 5 kilometer or 3.1 mile race.
In the United States we tend to measure distances in miles, but races in other countries are measured in kilometers. Many of the official races in the US are organized the same way to make it easier for people from all over the world to participate. Also, a “3.1 mile run” doesn’t sound exactly the same.
Thousands of 5K races are held across the United States each year. Many are for fundraising or community building, and others are just for fun. You can find a list of upcoming 5K races in Minnesota, Wisconsin, and other states at Running in the USA..
A good training plan is how you will prepare to achieve your 5K goals (whatever they may be). But you may need to take a few extra steps before you start training (and during) to ensure you have safe, productive, and enjoyable workouts.
Consult with your primary care doctor or a physical therapist.
Maybe it’s been a while since you went for a run, or you’ve been recovering from an injury and feel ready to get outside again. No matter where you come from, the best way to approach returning to running or increase your chances of improving your speed is to consult with your primary care doctor or see a physical therapist.
TRIA’s running program can help you overcome past running injuries and prevent new ones. Learn more about TRIA’s running program or schedule a primary care appointment.
Choose your shoes
A running evaluation by a physical therapist can give you a good idea of your specific needs when it comes to running shoes. At a running-specific store, they can consider those needs, take precise measurements of your feet, and watch how you move to help you find the best possible shoe for you. Some runners choose to own two or more pairs of running shoes to accommodate different training needs, avoid repetitive stress, and make each pair last longer.
How much mileage you can get out of each pair of running shoes is up for debate, but it’s usually time to retire a pair after putting 400 miles in them. If you feel the impact of each step more than before, that may be a sign that your shoes have worn down their cushioning.
Fuel your runs properly
Proper nutrition is important for everyone, but a good diet is especially important for runners. While following a training plan, be sure to prioritize fruits and vegetables; lean proteins such as poultry, fish and beans; and healthy carbohydrates such as whole grain bread and pasta, oatmeal and rice. You can also include healthy fats like nuts and avocados.
As you train, you’ll discover the ideal time between meals and your run, but in general, going out 2 to 3 hours after a full meal can set you up for a good run. If it’s been longer, a small snack 30 minutes before a run can give your body a boost of energy.
find a friend
Solo runs offer great opportunities to collect your thoughts and enjoy some alone time. But runs you do with a group, or even with another person, can help you go further and faster than you think, crushing your training goals.
Psychologists have studied the power of group exercise for years and have found that people tend to perform better when they are among or observed by peers. The distraction of chatting with others, the desire to keep up with the group, the responsibility of arriving for a run at 5am when someone is waiting for you – it all adds up to a really great, consistent workout.
Map some routes
Running requires consistency, but that doesn’t mean you have to run the same route every time you lace up your shoes: it will get boring and fast. And being bored with your workout makes you less likely to stick to your plan.
Map out some routes before your workout that you can alternate: MapMyRun It allows you to create routes and see those marked by other runners in your area. Sometimes all you need is new sights to reinvigorate your training, like exploring more of your neighborhood (if it’s safe to do so) or visiting a park or trail system.
Observe the weather and dress accordingly.
Running shoes, while extremely important, are only one part of your running clothing package. When running outdoors, be aware of the weather and dress appropriately for hot or cold temperatures to avoid heat-related illnesses or frostbite.
Running in the cold? Take it easy with some cold weather running tips from TRIA.
5K training plans and schedules
How do you differentiate a good training plan from a bad one? It’s all pretty subjective and based entirely on your personal goals. But there are a few things that all worthy training plans will have in common:
- It allows you to run 3 to 5 days a week, never seven days in a row. – Most beginning runners will want to start running three days a week and slowly increase the frequency from there. Most experienced runners typically run five days a week, but seven runs in a single week can be too hard on the body and lead to injury.
- There are some cross training days – The plan dictates some non-running days as cross-training days. These days, you can do strength training, weight lifting, stretching, and biking, all activities that work your muscles in different ways than running.
- There are days reserved for rest and recovery – Rest and recovery are an essential part of training for any race. Taking it seriously will help you avoid injuries and progress faster toward your goals.
- It generally lasts between 6 and 12 weeks. To truly be prepared for race day, you’ll need to set aside enough time before the race. Any training plan that says you can be ready for a 5K in three weeks with little running experience is setting you up for injury.
Running is a physical exercise, but it is also an exercise in patience. Don’t push your body too hard too fast, or you could develop an overuse injury (like shin splints) or simply become exhausted during your workout.
Beginner 5K Training Plans
When you are a newbie and looking to get into the sport of running, a 5K race is a great goal. Here are some plans to get there.
- Sofa at 5K – The Couch-to-5K training plan was originally developed by runner Josh Clark to help introduce his mother to running, but has since been endorsed by a number of renowned health experts, including the NHS.
- Hal Higdon – The Hal Higdon Beginner 5K Training Plan It lasts eight weeks and involves a combination of running and walking.
- Mayo Clinic – This seven-week training plan from Mayo Clinic is aimed at beginning runners.
Intermediate 5K Training Plans
Once you’ve conquered one or more 5K races, you can start thinking about how to run them faster. These plans can help with that.
- Hal Higdon – The Hal Higdon Intermediate 5K Training Plan It is designed for runners who have already run at least a 5K distance.
- The world of the runner – This is a six-week 5K training plan for more experienced runners who want to improve their time.
- The Boston Athletic Association – The BAA (the organization behind the Boston Marathon) has three levels of 5K training. For an intermediate training plan, see level two.
Advanced 5K Training Plans
Looking for your personal best in 5K? Follow one of these plans to run your fastest 5K yet.
Tips for race day
All your hard work culminates on race day. You’ve done all the training you can; Now make sure you’re prepared for the race by eating well, sleeping well, and following your tried-and-true running routines.
- follow the cone – Your training plan should slowly decrease the distance and frequency of your runs leading up to race day. This is known as tapering. A good taper can help prevent any soreness and conserve energy so you’re ready for the main event: your 5K race.
- Stick to what you know – Throughout your training, you’ve probably figured out what foods help you feel better while you run, how long before running you need to eat, and what kind of socks your feet like. On race day, stick to what you know works well for you. In other words, don’t try anything new that you haven’t already tried in your training.
- have breakfast – Pre-race jitters can be real and you may not feel like eating on race morning, but it’s important to give your body the fuel it needs.
- Get a good night’s sleep – It’s important to get at least eight full hours of sleep the night before a race, but to really beat your personal best, be sure to also prioritize sleep for several nights beforehand.
Find your balance in the world of running
Running can be a great form of exercise. It helps relieve stress, strengthens the cardiovascular system and works almost all the muscles in the body.
New runners may experience some aches and pains as they adjust to their running routine. However, constant pain during or after running should be addressed immediately. Our primary care providers, physical therapists, and sports medicine specialists can help you care for your body so you can run for years to come.
