Beginner training plan: How to run a 5K

Training for any race requires a holistic approach. You’ll need the right gear, good nutrition, a well-planned schedule, and accountability to keep yourself on track.

Let’s look at gear first. Make sure you have shoes, bras, and running apparel that will hold up not just for the race but for all the kilometres you’re going to put into training beforehand. Find reliably comfortable pieces and plan your race-day outfit in advance so you can take it for a test run. Don’t wear anything new on race day — the road to the finish line is paved with rashes, blisters, and chafing in unspeakable places from previously untested gear.

On that note, many runners find it helpful to experiment with their diets in the weeks leading up to a race. What you eat before a 5K is important. Use your training period to figure out how to avoid GI distress on the run and pinpoint what gives you energy to perform your best.

Don’t forget that decisions you make off the run affect your kilometres: eat a balanced diet, get enough sleep, and hydrate properly. Get in the habit of drinking water not just when you run but throughout your training.

Finally, you’re going to need a plan. More advanced runners may want a different strategy, e.g. if you’re looking to improve an old time, you’ll likely need to do some speed work. But if you’re ramping up to your first start line, here’s a schedule to get you to your mark.

Your “Couch to 5K” beginner training plan 

In just about two months, you can go from “I only run when chased” to kilometre master. Seriously. Once your body gets used to running, the sport gets easier and the distance flies by.