In the world of fitness and health, people are drawn to challenge themselves in something bigger than they are. The idea of participating in an event that scares them a little promotes an addictive rush.

The thought of running a 5km run on a weekend might seem daunting but exciting at the same time. Many of us want to complete a feat of pure bliss to feel like we have improved our physical fitness to a point where we can challenge it.

But the question is…

how do I get started?

Running your first 5km isn’t just about going outside once a week and running a little bit. There is a safe and performance-based method you should follow. Many people make the mistake thinking they can wake up one weekend morning, put on their running shoes and clock in 5km, come back home and call it a day. What this promotes is the high risk of injury and a couple of days of sore legs where you can’t sit down on the toilet without a slow-motion
struggle to get into a squat position.

If I told you to jump up and down on your left leg one thousand five hundred times then switch to the right leg and do the same, you’d turn around and start walking away. This ludicrous circus act is the same as running for one mile as one mile is around three thousand foot contacts driving into the hard concrete.

To successfully prepare for your first 5km you want to follow a “run, walk program.” By following this method, you’ll safely build up an aerobic base as well as preparing your joints in your ankles, knees, and hips ready for the impact of running.

Here is a 12-week run-walk program you can follow to complete your next 5km race!

Week One

Monday – Run 1 minute, walk 4 minutes – repeat 6x
Wednesday – Run 1 minute, walk 4 minutes – repeat 6x
Friday – Run 1 minute, walk 4 minutes – repeat 6x

Week Two

Monday – Run 2 minutes, walk 4 minutes – repeat 5x
Wednesday – Run 2 minutes, walk 4 minutes – repeat 5x
Friday – Run 2 minutes, walk 4 minutes – repeat 5x

Week Three

Monday – Run 4 minutes, walk 2 minutes – repeat 5x
Wednesday – Run 4 minutes, walk 2 minutes – repeat 5x
Friday – Run 4 minutes, walk 2 minutes – repeat 5x

Week Four

Monday – Run 6 minutes, walk 2 minutes – repeat 4x
Wednesday – Run 6 minutes, walk 2 minutes – repeat 4x
Friday – Run 6 minutes, walk 2 minutes – repeat 4x

Week Five

Monday – Run 8 minutes, walk 3 minutes – repeat 3x
Wednesday – Run 8 minutes, walk 3 minutes – repeat 3x
Friday – Run 8 minutes, walk 3 minutes – repeat 3x

Week Six

Monday – Run 10 minutes, walk 1 minutes – repeat 3x
Wednesday – Run 10 minutes, walk 1 minutes – repeat 3x
Friday – Run 10 minutes, walk 1 minutes – repeat 3x

Week Seven

Monday – Run 13 minutes, walk 2 minutes – repeat 2x
Wednesday – Run 13 minutes, walk 2 minutes – repeat 2x
Friday – Run 13 minutes, walk 2 minutes – repeat 3x

Week Eight

Monday – Run 14 minutes, walk 1 minutes – repeat 2x
Wednesday – Run 14 minutes, walk 1 minutes – repeat 2x
Friday – Run 14 minutes, walk 1 minutes – repeat 3x

Week Nine

Monday – Run 18 minutes, walk 2 minutes, run 10 minutes
Wednesday – Run 18 minutes, walk 2 minutes, run 10 minutes
Friday – Run 18 minutes, walk 2 minutes, run 10 minutes

Week Ten

Monday – Run 20 minutes, walk 1 minutes, run 10 minutes
Wednesday – Run 20 minutes, walk 1 minutes, run 10 minutes
Friday – Run 20 minutes, walk 1 minutes, run 10 minutes

Week Eleven

Monday – Run 20 minutes, walk 2 minutes, run 8 minutes
Wednesday – Run 20 minutes, walk 2 minutes, run 8 minutes
Friday – Run 20 minutes, walk 2 minutes, run 8 minutes

Week Twelve

Monday – Run 10 minutes, walk 1 minute
Wednesday – Run 10 minutes, walk 1 minute
Friday – Run 5 minutes, walk 1 minute
Sunday – RACE DAY!

By following this outline, you’ll successfully run your first 5km with no problems. If you feel at all one-week low energy, tired, sore, etc., feel free to cut down the volume (the amount of time running) that week. Listen to your body as you go through the problem and adjust when necessary.

Stay tuned for our upcoming blog posts on how to prepare for your first 10km, half marathon, and full marathon!