Training for Your First 5K: Download 5k running plans

If you’re running a 5K for the first time, you’re actually in a very enviable position. At no other time in your running career can you expect to improve so much, so quickly. In fact, you can transform yourself from a resolute non-runner into someone who can run non-stop for 5 kilometres in just six weeks. When you think about it, that level of progress is remarkable, and it’s just one reason why you absolutely must sign up for your first 5K.

In this guide, we’re going to share with you a few 5K tips for beginners that will help you fully prepare for race day. We’ve also developed a 5km running plan you can use to prepare. 

5 tips on 5k training for beginners

If you’re running 5k for the first time, the following tips can support your preparation. 

1. Take your pre-run routine seriously

If you’re running 5K for the first time, you can’t just jump off the sofa and start running. You need to develop a good warm-up routine that you then perform every time you train to help stretch those underused muscles, joints and tendons. Fail to do so and you risk a potentially nasty injury. 

Dynamic stretches to warm up when training for a 5k include high knees, straight leg kicks, walking lunges and butt kicks - they all strengthen the muscles that matter and increase your flexibility while getting your heart rate up. 

Once you’ve finished stretching, walking briskly for five minutes will raise your body temperature and get that blood pumping.

2. Walking, jogging and running all count

To run a 5K for the first time, you need to focus on building an aerobic base with a training plan that involves brisk walking, jogging and running. If you need to start by simply walking, don’t worry, as you’ll be surprised by how quickly you can move onto a jog. 

A good first week of training incorporates three 20- to 25-minute sessions of walking or jogging, spaced evenly throughout the week to give you plenty of time to rest in between. See our 0 to 5k running plan below for more detail. 

At this stage, speed is not important. That will come later, once you have developed your aerobic base. Instead, focus on exercising consistently and avoid the temptation to cut any of your training sessions short. You’re aiming for a pace you can maintain comfortably, not a pace that leaves you gasping for breath.

3. Your workout doesn’t end when you return home

Your idea of recovering from a run might be putting your feet up on the sofa and ordering a takeaway, but unfortunately, proper recovery does not involve that kind of fun. 

After 20 to 30 minutes of your quads, hamstrings, calves and hips flexing and extending, they can develop tension and tightness, potentially slowing you down during future training sessions and paving the way for overuse injuries, such as shin splints and tendonitis. Once these injuries occur, it’s too late to do much about them. That’s why you have to do some preventative stretching as part of your cool-down.

A good cool-down should focus on muscle groups that include the hamstrings, quads, lower back, groin and hip flexors. Ease your way into each stretch and hold it for around 30 seconds.

4. Buy a good pair of running shoes

If you’re running a 5K for the first time, there’s absolutely one piece of equipment you must buy, and that’s a good pair of running shoes. 

The shoes you wear while running affect how you stand, how you stride and how you land. They can make the difference between running comfortably and developing an injury. 

Factors you should consider when choosing the right running shoe for you include what part of your foot you land on, how heavy you are, your stride and how injury-prone you are. Read our guide to choosing the correct running shoe for a little more help.

5. Practice proper running form

Every runner’s technique is unique. If you walk through a park popular with runners and observe their styles, you’ll see all sorts of different strides, arm swings and postures. However, while you have your own innate running technique, you can still make improvements. They include:

• Looking forward towards the horizon instead of staring at your feet while you run
• Running tall and straight without leaning forward
• Keeping your feet pointed straight ahead
• Relaxing your shoulders, arms and hands
• Swinging your arms by your sides and keeping them parallel to each other – don’t let them cross your body
• Landing on the middle of your foot instead of on your toes or your heels
• Increasing your speed by upping your stride turnover instead of overreaching with each stride

5k running plan for beginners

Use our 5k training for beginners plan to map out your first 5,000-metre run! Before long you’ll be aiming for an even longer endurance race. Download and print out this 5k running program, tack it to your wall and tick it off as you build up to your first 5k!

This 5km running training plan is designed to help you gradually build up your stamina, confidence and experience of running. You’ll also see it eases off a little in the last few days - this is to give your body time to rest and repair before the big final run!

Once you’ve completed your first 5k, you’ll then want to start improving on your time for the next race. Read our guides to strength and speed for advice on training for a faster 5k. 

The joy of training for a 5k

We hope these 5K tips for beginners will help you run faster for longer so you can achieve your running goals. With a 0 to 5k running plan in place, you’ll soon see how enjoyable it is to run this distance - and will be hungry for more!

Take your first strides with ASICS

We offer a premium range of men’s and women’s running shoes, running clothing and running accessories to support beginners and more experienced runners every step of the way.