Beginner · 5 min read
Your first 5K: a beginner’s guide
How to go from not running to finishing 5K in around 8 to 10 weeks, with run-walk intervals, easy pacing and enough rest.
5K is 3.1 miles, and it is the most popular first goal for new runners for good reason: it is long enough to feel like an achievement and short enough to reach in a couple of months. Most beginners can get there in around 8 to 10 weeks, running three times a week.
Start with run-walk
Rather than running until you have to stop, alternate short spells of running with walking. A typical first session is 1 minute of gentle running followed by 90 seconds of walking, repeated eight times. Each week, the running spells get a little longer and the walks a little shorter, until you can run for around 30 minutes without stopping.
Run slower than you think
The most common beginner mistake is running too fast. Your runs should feel conversational: you should be able to speak in full sentences. If you can’t, slow down or take a walk break. Easy running builds your heart, lungs and legs without leaving you exhausted for the next session.
Build in rest
- Leave a rest day between runs, especially in the first few weeks.
- Increase how much you run gradually. Repeating a week before moving on is perfectly fine.
- Some muscle soreness is normal. Sharp or worsening pain is not: stop and rest.
On the day
Start slower than feels necessary, especially in the excitement of a parkrun or race start. Aim to finish feeling you could have gone a little further. Your first 5K is about finishing comfortably; faster times come later.
This guide is general information, not medical advice. Speak to a doctor before starting a new training programme, especially if you have a health condition or injury, and stop if you feel pain, dizziness or chest discomfort. See our terms of use.