New to a 5K or 10K Marathon? We got your back with these tips

Interested in running a 5K but don’t know where to start? In this edition, we will cover the tips and tricks on how to train for your first 5K! Running a 5K is an achievable and exciting goal, whether you're completely new to running or looking to improve your fitness. With the right plan, anyone can work their way up to running 3.1 miles (5 kilometers) with confidence. Here’s everything you need to know to train for your first 5K!

If you’re a complete beginner, don’t worry—you can still run a 5K! Here are some things to keep in mind below prior to your run.

Start Slow and Build a Foundation

Start with running for 1 minute, followed by 1-2 minutes of walking. Repeat for 20-25 minutes, 3 times a week. Run for 5 minutes, walk for 1 minute, and repeat for 30-35 minutes. Aim for 4 training sessions per week. Gradually work up to running 20-30 minutes continuously, 4-5 times a week.

Warm-Up and Cool Down

Warming up and cooling down are essential for injury prevention and overall performance. Start each run with a 5-10 minute brisk walk or dynamic stretches, and end with light walking and stretching. For new runners, alternating between running and walking builds endurance gradually without overtaxing your body. As the weeks go by, reduce the walking intervals until you’re running for longer periods.

Rest days are Important!

Don’t underestimate the importance of rest! Take 1-2 days off each week to recover. You can also do cross-training activities like swimming or cycling to keep things fun and build strength!

Feeling pumped up for your upcoming potential marathon? Stay tuned for more special running event promos soon on our app!