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How Should a Beginner Train for a 5K?

By Ebony McCray June 12, 2020 0 comments

Running does not have to suck. Today we're going to show you how you can start your journey to running a 5k. Let's start with the pre run! Before you get started you'll need to find running shoes that fit your comfort level. Next I would personally create a playlist that gets me excited and motivated similar to the one I listen to on Saturday morning when I deep clean the house. Once you're armed with your shoes and your playlist it's time to stretch.

Stretching is super important especially for new runners. You want to warm up your body slowly by doing a simple walk in place for a minute. To make this even more fun, just dance like no one's looking to the music for 1 or 2 minutes.  Once you feel warm, start with some simple stretches.  You want to get a good stretch for your arms and legs since you'll use those muscles groups when you walk/run for your 5K. Next take a selfie! so you can remember the day you started your journey to running a 5k!

If you are a beginner, start with a brisk walk or jog to the beat of your music. Our goal isn't to run fast, our goal is to find a pace that is comfortable for longevity. It's easier to maintain a slower pace, than it is to speed up and slow down. Have fun while you walk/jog! Sing along to the song or think about something else to help the run go by faster. 

Start with walking/running approximately 20 to 30 minutes (which is about 5-10 songs.) This is a recommendation not a rule. If you are struggling to get to 20 minutes, we are with you! Starting anything is tough but be proud that you made a start! Congratulations!


Start where you are comfortable. Find out what distance and time works for you. When you start to feel  tired, slow down. Our goal is to establish a routine, not to have you burn out on the first day! We want you to enjoy the feeling of accomplishment after finishing a run. 

After you finish your run take another selfie, sweaty and all! Congratulations on completing the first step towards training for 5K! You did it! Now it's time for the cool down. Slow your breathing by raising your arms slowly in the air and slowly lowering them back down again several times. When your heart rate is slow down, then begin doing the same stretches you did to start your run. You do not want to end your run without doing these stretches.  This will help you feel less sore and stiff in the morning. No bueno! 

For the first week we suggest doing the same steps and running no longer than 30 minutes 3 times a week. Once you have completed a full week at maintaining your pace then you can experiment with either increasing intensity/speed or time.  Remember, this isn’t about speed. It’s about starting your running journey to successfully completing a 5K. 

Stay motivated and join our Virtual Run Facebook Group! Looking to reward yourself after your run? Visit us at to find the best virtual races that you can do anytime, anywhere. 

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