Ever imagined yourself crossing a finish line, a medal clinking around your neck, and a grin wider than the Grand Canyon? Me neither! In my limited personal fitness journey, the idea of putting on running shoes and pounding the pavement to run a 5k seemed as foreign as scaling Everest. Yet, there it was, sitting unchecked on my bucket list—and I couldn’t let it stay that way. Now I want to share with you my practical tips for being a non-runner, training for a 5k and crossing the finish line of your first race.
How to Train for Running Your First 5K
Running is notorious for being the habit that never seems to stick, mostly because we come out with guns blazing and burn out after the first few jogs. Sound familiar? It did to me too.
We pump ourselves up with mental images of ourselves as one of those people—you know, the kind who just love getting up at 5:30am to go for a jog—only to overdo it on the first try and end up sore, winded, and turning that 5K dream into a “5K…maybe next year” situation.
Now that we’ve acknowledged that the guns blazing approach doesn’t work for most of us, let’s talk about an approach that can: the Couch to 5K plan. This is what I used to train for my first 5k, and it got the job done.
The Couch to 5k program is designed for non-runners just like me who want to train for a 5k in just 2 months. Most importantly, it avoids burnout.
Two months is a reasonable amount of time to train, for most of us, and the plan’s schedule—30 minute workouts 3 times per week—is something that almost anyone could make time for.
At first, you’ll start off by alternating short intervals of jogging with longer intervals of walking. Each workout, you’ll up that pace so that your walking breaks are shorter and shorter. Eventually, you’ll be running 3.1 miles!
Here’s what the training schedule looks like:
Week 1: Days 1, 3, & 5 (Rest for 1-2 days after each workout)
- 5 minute brisk walk warm-up
- Alternate between jogging (60 seconds) and walking (90 seconds) for a total of 20 minutes.
- 5 minute walk slowly cool down
Week 2: Days 1, 3, & 5 (Rest for 1-2 days after each workout)
- 5 minute brisk walk warm-up
- Alternate between jogging (90 seconds) and walking (120 seconds) for a total of 21 minutes:
- 5 minute walk slowly cool down
Week 3: Days 1, 3, & 5 (Rest for 1-2 days after each workout)
- 5 minute brisk walk warm-up
- Do 2 repetitions of the following workout for a total of 18 minutes:
- Jog for 90 seconds
- Walk for 90 seconds
- Jog for 3 minutes
- Walk for 3 minutes
- 5 minute walk slowly cool down
Week 4: Days 1, 3, & 5 (Rest for 1-2 days after each workout)
- 5 minute brisk walk warm-up
- Do the following workout for a total of 21 minutes and 30 seconds:
- Jog for 3 minutes
- Walk for 90 seconds
- Jog for 5 minutes
- Walk for 2 minutes and 30 seconds
- Jog for 3 minutes
- Walk for 90 seconds
- Jog for 5 minutes
- 5 minute walk slowly cool down
Week 5: Days 1, 3, & 5 (Rest for 1-2 days after each workout)
- 5 minute brisk walk warm-up
- You’ll do 3 different workouts, one for each workout day:
- Workout 1 (Day 1: total of 21 minutes)
- Jog for 5 minutes
- Walk for 3 minutes
- Jog for 5 minutes
- Walk for 3 minutes
- Jog for 5 minutes
- Workout 2 (Day 3: total of 21 minutes)
- Jog for 8 minutes
- Walk for 5 minutes
- Jog for 8 minutes
- Workout 3 (Day 5: total of 20 minutes)
- Workout 1 (Day 1: total of 21 minutes)
- 5 minute walk slowly cool down
Week 6: Days 1, 3, & 5 (Rest for 1-2 days after each workout)
- 5 minute brisk walk warm-up
- You’ll do 3 different workouts, one for each workout day:
- Workout 1 (Day 1: total of 24 minutes)
- Jog for 5 minutes
- Walk for 3 minutes
- Jog for 8 minutes
- Walk for 3 minutes
- Jog for 5 minutes
- Workout 2 (Day 3: total of 23 minutes)
- Jog for 10 minutes
- Walk for 3 minutes
- Jog for 10 minutes
- Workout 3 (Day 5: total of 22 minutes)
- Workout 1 (Day 1: total of 24 minutes)
- 5 minute walk slowly cool down
Week 7: Days 1, 3, & 5 (Rest for 1-2 days after each workout)
- 5 minute brisk walk warm-up
- Jog for 25 minutes
- 5 minute walk slowly cool down
Week 8: Days 1, 3, & 5 (Rest for 1-2 days after each workout)
- 5 minute brisk walk warm-up
- Jog for 28 minutes
- 5 minute walk slowly cool down
Week 9: Days 1, 3, & 5 (Rest for 1-2 days after each workout)
- 5 minute brisk walk warm-up
- Jog for 30 minutes
- 5 minute walk slowly cool down
Aside from running, mastering the arts of rhythmic and diaphragmatic breathing (by the American Lung Association) is a game changer. These controlled breathing techniques keep oxygen flowing to your muscles, helping to prevent those dreaded side cramps.
How to Find Your First Race to Run
Now that your inner runner is eager for action, it’s time to pick your 5K bucket list adventure. There are lots of different kinds of 5K races to choose from. Want a burst of color? Try The Color Run, known as the Happiest 5K on the Planet., and cross the finish line resembling a vibrant rainbow explosion (in the best way possible).
If running for a cause resonates with you, consider signing up for a charity race to fuel both your feet and philanthropic spirit. For local races, check out neighborhood events or browse online platforms like Active.com and Runner’s World.
My first race was the Levi’s Presidio 10, a race set alongside the water of San Francisco’s presidio with the perfect view of the Golden Gate Bridge.
Feeling the jitters? Tip: Ease into the running community by volunteering at a race—it’s a fantastic way to be part of the excitement without the pressure of participating.
What to Wear to run a 5K
Dressing for running success involves more than just throwing on any old running gear. For hot days, think breathable fabrics and light colors, plus accessories like sunglasses, visors, and sunscreen.
Cold weather? Layer up with moisture-wicking materials. Keep in mind that if you decide to wear light layers, you might have to take them off as you run and heat up. (I had to wrap my jacket around my waist during my first 5k and it was definitely less-than-ideal).
You can also check out Cosmo’s guide to running clothes for all seasons – they’ve got you covered (literally) from head to toe!
Tip: Experiment with different outfits during your training runs. That way, you’ll know exactly what feels comfortable and keeps you cool (or warm) on race day.
What Running Shoes are Best for Beginners?
If you don’t have good running shoes yet, it’s worth investing in a pair. They’re like your trusty companions on this running journey, so it’s important not to cut corners. Visit a specialty running store to get fitted properly – they’ll assess how you walk or run and suggest shoes that provide the right support.
When you get new shoes, it’s a good idea to break them in gradually during your training. This gives your feet and shoes time to get comfortable with each other before the big race.
PS: I’m a huge fan of both Nike and New Balance.
How to Prepare the Night Before Your Race
The night before your 5K is a crucial time for preparation and relaxation. Lay out all your race gear so you’re not scrambling in the morning. Stay hydrated, and have a dinner with lots of carbs to fuel you up for the run. Take some time to imagine yourself doing awesome during the race. Try to relax, get plenty of sleep, and wake up ready to rock.
Race Day
First thing is first: you’ll want to give yourself plenty of time to get to the race site. Me and my friend arrived about two hours early for our race and it was plenty of time to get our bibs (I was #4492!), use the restroom and find a great place at the starting line.
But what about after that buzzer goes off? If you start your race at an easy pace, you can gradually speed up over the course of the race—and avoid crawling your way across the finish line thanks to an overzealous Mile 1 pace.
A good rule of thumb is to keep it easy for your first mile, up the effort a bit for the second, push yourself even more for the third, and go all out to finish the last .10 miles. You can use a watch to track your pace, but paying attention to your breathing can help to avoid overworking yourself in the first mile—and having to drag yourself through the last mile.
More Race Day Tips:
- One of my favorite tips: break the race into three chunks (the 1st, 2nd, and 3rd miles…plus some change) and tackle each as it comes. That can help the race seem more manageable and keep your spirits high throughout.
- You can download and use the Nike Plus app to keep track of your time and miles during the race. That’s what I did!
- Start your 5k strategically by avoiding the front of the group, steering clear of the breakneck pace set by the front-liners in the initial mile.
CELEBRATE
It might not be a marathon, but running a 5k is a serious accomplishment. Congratulate yourself on taking the initiative to train, sign up for a race, and see it through!
As with any bucket list goal, completing this one warrants celebrating. Most races will have booths, bands, food, and/or drinks for you once you finish. Those post-race celebrations pretty much run the gamut—the Color Run throws a full-on party at the finish—but even if your race doesn’t go big on the festivities, you can always plan on treating yourself to a meal with your running buddies (or cheer squad) post-race. YOU’VE EARNED IT
Besides just completing the race to check if off my bucket list, my other goal was to not come in last. And I got to celebrate that I actually didn’t. Here’s my first 5k time and stats.
What started as a little dream tucked away on my bucket list turned into something pretty amazing—a journey filled with discovering more about myself. From following the Couch to 5k plan to picking out the perfect race, every step taught me valuable lessons about myself and how to prepare for my first 5k. I hope these ideas for beginners will help you too!
