Running a 5K
A 5K (3.1 miles) is the best first running goal: short enough to train for in about two months, long enough to be proud of.
Pros
- A clear, achievable goal with a date
- Three 30-minute sessions a week fits around the beginner program
- Counts as vigorous cardio [1]
Cons
- Running is harder on shins, knees and feet than walking; building too fast is the usual cause of trouble
- Running a lot can slow lifting progress (see pairing cardio with lifting)
The plan
Three sessions a week, with a rest or lifting day between them. Each session starts with 5 minutes of brisk walking and ends with 5 minutes of easy walking. Run at a pace where you could still talk in short sentences. If a week feels too hard, repeat it.
| Week | Each session |
|---|---|
| 1 | Run 1 min, walk 1½ min, × 8 |
| 2 | Run 1½ min, walk 2 min, × 6 |
| 3 | Run 2 min, walk 2 min, × 5 |
| 4 | Run 3 min, walk 1½ min, × 4 |
| 5 | Run 5 min, walk 2 min, × 3 |
| 6 | Run 8 min, walk 2 min, × 2, then run 5 min |
| 7 | Run 20 min |
| 8 | Run 25 min |
| 9 | Run 30 min, or race day |
Tips
- Shoes: running shoes are the right tool for running (unlike for lifting).
- Pain that gets worse during a run, or sharp pain in a shin, knee or foot: stop, rest a few days, and see a professional if it doesn’t settle.
- Keep lifting. Two lifting days a week alongside the plan keeps your legs strong.
After the 5K
Keep 2–3 runs a week and your lifting program. If you want more, a 10K is the next step before anything longer.
General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.
Sources
- [1]CDC, How to Measure Physical Activity Intensity. https://www.cdc.gov/physical-activity-basics/measuring/