Training For Your First 5km Race

You have decided to start running, fantastic! Creating a realistic schedule will keep you on track to running your first 5km. Whatever your reason, the following training schedule will get you running 5km comfortably in just 8 weeks:

The Key is to Start Slow

If you are starting off at square one, either having never run before or been inactive for quite a while, give yourself at least eight weeks.

Begin by going on a brisk walk so your body gets used to physical activity. From there, progress to a walk/run. Try walking 3 minutes and running 30 seconds - 1 minute for a total of 25 minutes. Eventually, your aim will to shift to running for 3 minutes running and walking for 30 seconds - 1 minute.

Don’t Forget to Rest

Rest is critical to recovery as well as injury and burnout prevention. It is also important to warm up and stretch before you run, this allows your muscles to ease into it and furthermore, prevents injuries and stiffness.


Cross-training can be very beneficial to your running. It helps lead a stronger, injury-free performance. Some cross-training activities for runners include cycling, swimming, water jogging, yoga and pilates.

Good luck and most importantly, enjoy the journey!

“"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that.”

Fred Lebow, New York City Marathon co-founder