The Running Plan
When training for a 5K, especially if you live a sedentary lifestyle and haven’t run like this before, do not try to run the full distance on the first day. Training means you are going to build up to the full 5K over an extended period. For beginners, training for a 5K will take up to nine weeks.
While training will be different for each individual based on skill level as well as their daily schedule, the average training regime for a new runner will include a one-mile run (interspersed with walking) three times during the first week as well as a timed run on the last day. This week will determine how the rest of training will progress. If you find it too difficult to do one mile, instead of shortening the distance, reduce how much of this distance you are running and replace it with walking instead. Keep doing one mile runs until you can run the entire time. You can track your distance by using an activity tracker. When increasing your distance, do so using half mile increments until you reach 3.1 miles. For example, many new runners take two weeks for one-mile runs, then increase their distance to 1.5 miles for two more weeks, then two miles for two weeks, 2.5 miles for the next two, and finishing with three miles for the final weeks.