How you can Get ready for The First 5K Part 2


3 Intervals to Prep You For Your First 5K

Video taken from the channel: Kelly Roberts


Run Community Question: 3 Tips to Prepare for your FIRST 5km

Video taken from the channel: The Run Experience


5k Training | 3 Surprising Tips

Video taken from the channel: The Run Experience


3 Training Intervals to Prep You For Your First 5K Run

Video taken from the channel: POPSUGAR Fitness


How to Run Your First 5K: Race Day Prep

Video taken from the channel: Fabletics


How to Run Your First 5k!

Video taken from the channel: MarissaKai


Running For Beginners! First 5k, Tips, and Essentials

Video taken from the channel: Hannah Ashton

Many of you enjoyed Part 1 of “How to Prepare for Your First 5k.” Now that you have a good head start, it’s time to address some common errors that new runners make. Getting new shoes for the race. Unless your shoes are showing signs of wear (which I outline below), do.

Along with increasing your mileage, you should include cross-training, which can consist of swimming, cycling, or strength training. If running isn’t your forte, you can run-walk or walk the race. Put your name, address, cell phone number, bib number, and e-mail address clearly on your race bib, or better yet, use a RoadID, which you can wear on your wrist or shoe.

Bring extra tissue. Pre-5K Race Routine. Get to the race early. I would suggest 45 minutes to an hour before the race starts.

This will allow you to get a good parking spot, along with giving you plenty of time to use the bathroom, warm up, stretch, and mentally prepare for your first race. Factors such as what part of your foot you land on, how injury-prone you are, and how heavy you are can influence the type of shoe you need. And remember, one pair doesn’t last forever, especially if you’re logging the miles.

Replace your shoes about every 500 miles max, or when they start to feel flat or hurt your feet. Build Your Base When first starting a 5K-training program, you should be able to walk at a brisk pace — 15 minutes per mile — for 30 minutes. If you cannot, you should build your walking distance first. Once you are ready to add running to your workout, do so gradually with a. About 16 to 20 weeks before the marathon, start building the distance of this workout so you run 20 miles at leastonce before the race.

Preferably, as a first-timer marathoner, you will run 20 to 21 miles two or even three times before race day. So, you’ve run a 5K—maybe even a 10K—and now you’re ready for something more challenging like a half marathon. Good for you! The half marathon is a great distance. It’s long enough to feel challenged, but not so long that training for it completely consumes your life.Below are a few good training tips for your first half marathon.

1. Build. Walk two to three minutes to pre-warm your body. Run 10 minutes at an easy effort to warm up. Run 6 x 2 minutes at a hard but controlled effort in the red zone. Follow every two minutes of hard.

Estimate your time for finishing the ultra and build up to running those total hours over two days. You want to run the full distance (combining back-to-back days) at least three or four times before the race. For example, if you think you will finish in six hour.

List of related literature:

Practice your drinking technique in training as much as possible—trying to mimic race conditions—and follow the pre-hydration guidelines from Chapter 5, starting 36 to 48 hours before the race.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

In chapter 6, you’ll learn how—and why—to reduce your mileage as the marathon approaches and what workouts to do just before the race to reach the start line with the optimal blend of being rested and ready.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

In chapter 5, you’ll learn how—and why—to reduce your mileage as the marathon approaches and what workouts to do just before the race to reach the start line with the optimal blend of being rested and ready.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

Finally, in chapter 12, will presentaselection of training plansfor each of four race distances:5K, 10K, half-marathon, and marathon.These plans will help you get started with the adaptive approach to training and the process of becoming an effective self-coach.

“Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach” by Brad Hudson, Matt Fitzgerald
from Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
by Brad Hudson, Matt Fitzgerald
Crown, 2008

Know that the plan is designed to help you push through the discomfort on race day with the knowledge that you have completed hard runs before.

“Run to the Finish: The Everyday Runner's Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run” by Amanda Brooks
from Run to the Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run
by Amanda Brooks
Hachette Books, 2020

For runners in this situation, consider choosing a new race or at least revising time goals.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

For the newbie, you can use this program to prepare for everything from a 5K to a half marathon.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

If the goal is to run a marathon and the client has never run even 5 miles (8 km), the first goal might be to develop the habit of training four times per week; the second might be to run 2 miles (3.2 km); and the third might be to run in a 10K (6.2-mile) race.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

When I signed up for the race, I had more than six months to prepare, so I found a plan that outlined checkpoints and gave me mini goals for my training.

“She's Still There: Rescuing the Girl in You” by Chrystal Evans Hurst, Priscilla Shirer
from She’s Still There: Rescuing the Girl in You
by Chrystal Evans Hurst, Priscilla Shirer
Zondervan, 2017

There are not a lot of training tips in this book, because in general I am skeptical that training advice is useful for most runners.

“The Incomplete Book of Running” by Peter Sagal
from The Incomplete Book of Running
by Peter Sagal
Simon & Schuster, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Does it start out where a lot of people can’t reach 1 miles and then after doing it everyday you get longer distances? I can only jog like.85 miles without stopping, but I’ve been walking at least 5 miles everyday, does just running everyday allow you to get further and further like everything else, I need motivation

  • Hey I just found your video, thanks for creating and posting them for us. I’ve been running a while now but am always looking for new tips to improve my time and distance. Would you by chance have a video on proper stretching for a run, to include before AND after? Thanks.

  • I really needed this!! I am trying to get into running, too, for my school’s cross country team. Please do more videos on running!! (I loved it!)

  • Am stuck around 20:20 for 5Ks despite tough speed work once a week and long runs of up to 8, usually with some 7:40 miles in second half; running 5 to 6 days a week; getting 5 1/2 to 6 hours sleep; and very busy daily schedule with late evening work. Any suggestions?

  • Just signed up for my first 5k. I’m not a runner. Ha! Not even a jogger and I have no clue, But I found a pair of running shoes in my closet that I’ve never worn (my husband bought them for me cause I said they’re cute 3 years ago) an app ( couch to 5k ) and this video!! Now I just need to do the work. Race is Aug 25th ��

  • I just ran my first 5k (Humana 5k) on 06-15-19 and got first place in my age group (20-39), second place for female overall and fourteenth place in the race as a whole! I work at Humana, signed up because my coworker made the T-shirts for the 5k; I certainly wasn’t expecting to do so well! The thing is, before that day, I never ran or jogged; I just power-walk every single day. Be it on breaks at work or just walking around my family’s kitchen table, I must have been working my heart up enough and didn’t even realize my potential! I can’t wait to sign up for another one!

  • A girl that cute better be able to run fast-she’s running in a bad neighborhood over the First Street Bridge in L.A! She looks great.

  • I’ve been looking for a video like this! Really wanting to start getting back into running and your video is giving me all this inspo! ����‍♀️

  • looking straight ahead when running up hill, I have issues doing this as I wear prescription glasses and loose the step/ terrain that my feet are landing on.

    when running a 5 km I break it up by turning round whilst still moving in the same direction and run backwards for about 10 to 15 meters

  • stretching really is so important! if you don’t stretch injuries are more likely to occur and you won’t be in as good shape as possible.

  • Hi, I’m beginner and planning to go for a 5K run. All I can do at the moment is a non-stop run of 3K in 20 minutes.I breath heavily and could not run further.Does these squats for every mile will help me? Do you suggest any other strategy to be adopted?

  • I like running and one week I got the crazy idea of running 5k EVERYDAY for an entire week. It was crazy but At the end of the week I felt so accomplished!I made a video if you’re interested it’s on my channel. ��

  • hey guys! glad you’re liking this training video. If you haven’t checked out our 2 week training… it’s a good kick start for some of these habits. Check it out… let me know what you think.

  • yes! The running shoes is a must. I know depending how much you run, you do switch them out depending on the miles or every 6 months.

  • I start run on the beach at morning 5AM to 7AM and evening 6 PM to 8 PM but no change in speed and 1 week pass with my workout and i am beginner

  • i wouldn’t recommend going a size up. My feet would slide a lot and i ended up getting injured. Supportive shoes are super important though!

  • My first 5k was during a 10k race. So I never got that experience, and I regretted not having the experience of doing atleast half of that race. However, I ran it faster than 95% of my competitors.

  • Some really great tips EXCEPT the “stop and do some squats” bit. That’s insane for anybody wanting to develop rhythm and pace surely?

  • This year I’m a junior and my first year of xc, the first 2 years I did winter and spring track, never really ran a very long distance race and during time trials I ran a 19:27 and I reduced my 5k time down to 18:46.40! I really want to attempt sub 18:30 in the last few weeks of the season, I feel it’s possible.

  • I absolutely LOVE running! I’ve done 1 5k and got first in my age group 12-19! The thing is, my anxiety builds up SO much even thinking about signing up for another 5k but I wanna do one really bad. Does this make sense?

  • Hello friends I star to train 5K and in 5 week my ankle is all swollen and painful �������� I don’t want to stop… I really want to make it ����…please advise

  • Hey Hannah! I’m a runner too! I would also add if someone has an Apple Watch, to invest in the Velcro band! It’s a lifesaver for sweat! I can’t tell you how many times the sweat from me wearing the regular band would cause my wrist to itch! Nice video!! ��

  • Hey Robert there’s both a scientific side to the taper and an experience side!! Generally the fitter you are and the more important the race the longer the taper for ultimate performance. But really we are just hitting the top of the iceberg.

  • thank you! i am running my first 5k this Jan 19th. i ve been running for a month now. i am really excited to start my journey from 5k to a marathon.

  • I just wanna say thank u for this. I have to be able to run 5k next week and not sure if I can. And trust me, anything helps. So just thank u for this video

  • Awesome!! I’ve been doing pilates, but I want to try something different and I’ve never actually been running! Thanks for sharing:) and so proud of you!!!

  • This is how I’ve been doing it I’m training for the flying pig marathon in Cincinnati next year in may so I’m working on myself now I started getting discouraged and angry with myself but it looks like I’m starting off ok so I’m just going to keep going thanks!

  • Very nice video and you covered all of the important tips for beginners. Cross training and stretching is super important! And you should never ever run without proper running shoes! When running in winter I would recommend to warm up a little before a run. My ankles are always thankful for a warm up.

  • I don’t known about doing the carryokie, LOL. Just kidding! Great video’s, I’m new at running, but determined I’m going to run a 5k. THANKS

  • Hello! I like to run. Usually, when I run 10 km in my rhythm, at line finish… just… I get tired, that”s all. But when I run 1 km I lost my energy and can”t do it in 4 min.
    A tip, please!

  • my 5k is all uphill. i run around 25 mins after 2 weeks of training, my original time is about 30 mins. i find it is very hard to train everyday, is that means my mental strength is not strong enough? QAQ I want to be better at 5k, plz help me! i am 16 and want to build an excellent physique with 5k and it does help.:D

  • Age and experience are probably factors in determining an accurate answer, but I’ve heard various opinions with regard to tapering for a marathon. Would you recommend a one or two week taper for a road marathon? How drastic of a taper during the, ‘taper week/weeks’?
    Thanks in advance.

  • im a school athlete long distance runner…can i ask u that can i enter the high jump also because i also good in high jump and can that distroil my distance run?

  • Question? I weight 225ibs 6″feet I have a well built buddy more like a strong man look�� is there a weight I should try to bring myself down to in order to achieve better and faster results to break 20min on the 5k????

  • hi there. I’m trying to get my 5k time down to 20/21 mins I’m currently at a pb of 22. I also enjoy weight training, have you any advice on how I can do both and still improve my time. I currently train 4/5 times a week. thanks

  • Respected brother i have a question, i feel pain in Tibialis anterior muscles ( part of leg down from knee front side) when i run about 1.5k and i run about 3k at a time. can you please give me some suggestions how to overcome this pain?

  • Good question Michelle! Taper is a period before a race where you reduce your volume and intensity so that you can enter your race feeling fresh and rested yet sharp!!

  • Great tips.. I’ll try this next run. I normally run about 2.5 miles in the mornings before work and do occasional 5k runs around town. Would love to be able to run a 5k or more on my mornings runs. Started doing that previously but I think ended up with a stress fracture so I have been taking it easy ever since I’ve been back running. Trying not to push myself to hard and injure myself again.

    I have already been using some of your technique ideas. It takes a while to get used to leading with your hips but it sure helps.

    Thank you!

  • Right now i run the 5k in 29 minutes, but then i don’t run as fast as i can, i dont give everything from thr beginning if you know what i mean:)
    do you think its possible to train that i will do the 5k under 20minutes? how long would it take with how many training session per week?

    thank you for your respons:))

  • Tips were basic, most runners them. But, what I loved is how you took the basicness of them and encoorperated a twist in them. Overall, it has helped me become a better runner!

  • Did my first 5k 5weeks ago. Did first 8k 2 weeks ago. Today i did a 5k and later this day another 6k bc i felt i needed more. Running is addictive lol. Im still at slow pace around 5.30(min/km) but getting there and loving every moment^_^

  • I ran my 5k with my friend. OMFG. we came in last. well there were a few old people like 90 years old behind us. I didn’t want to outrun my friend. I was there to support her. so I came in last with her.

  • Splits are a series of distance measurements you use to track and measure your pace and effort. For example if you have a target 10km time you could break that down into mile splits to stay on track!

  • what kind of food i should consume before and and after 5k training? and what should i eat all day? well there are 2 races that i must win.

    1600 meters in 6 minutes or less
    5000 meters in 25 minuts or less

    if any race i win then it can be my career can be change. so that’s why it’s important

  • Hi sir I am training in police academy. I want to run without stopping but it is not possible. In 5k run I was completed in15min. But in the last round I didn’t control my breathing. Please help me to run fastly without stopping.

  • Haha now this I relate too! a much better version in my opinion. Keep knocking down those silly sterotypes and false expectations of what a runner is or is not. �� Anyone can do it #projectstart.