Training for your (first) 5k race: How to build endurance and confidence
January 4, 2026
If you’re running a 5k for the first time, you’re 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.
We’ll walk you through essential 5k tips and a plan designed to prepare you for race day.
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. Try dynamic stretches like high knees, leg kicks, walking lunges and butt kicks to boost flexibility and get your heart rate up. Finish with a five-minute brisk walk to raise your body temperature.
2. Walking, jogging and running all count
To build endurance for your first 5K, mix brisk walking, jogging and easy running. Start with three 20–25-minute sessions per week, spaced to allow rest days in between. Speed isn’t important at this stage. Consistency is key! 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
Recovery is part of training. After each run, stretch your hamstrings, quads, hips, groin and lower back to prevent tightness and overuse injuries like shin splints or 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. Hold each stretch for about 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. They can make the difference between running comfortably and developing an injury. Consider your foot strike, weight and running style when choosing. Visit a specialist running store for advice and fitting or find the right running shoe online.
5. Practice proper running form
Everyone’s running technique is different. However, while you have your own innate running technique, you can still make improvements. They include:
Look ahead toward the horizon instead of down at your feet
Run tall and straight without leaning forward
Keep your feet pointed straight ahead
Relax your shoulders, arms and hands
Swing your arms by your sides, keeping them parallel (don’t cross them over your body)
Land on the middle of your foot, not your toes or heels.
Increase your speed by upping your stride turnover instead of overreaching with each stride
5k running plan for beginners
Use our 5k training plan for beginners to guide your first 5,000-metre run and build confidence with every session. Follow the weekly plan, track your progress, and you’ll soon be ready to take on even longer endurance races.
| Week | Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 1 | Rest | Run 2 mins, walk 2 mins,Repeat x 5 | Rest | Run 3 mins, walk 5 mins, Repeat x 4 | Rest | Run 3 mins,Walk 4 mins,Repeat x 4 | Rest |
| 2 | Rest | Run 3 mins,Walk 3 mins, Repeat x 5 | Rest | Run 5 mins,Walk 3 mins, Repeat x 4 | Rest | Run 6 mins,Walk 3 mins, Repeat x 3 | Rest |
| 3 | Rest | Run 8 mins,Walk 3 mins, Repeat x 3 | Rest | Run 9 mins,Walk 2 mins, Repeat x 3 | Rest | Run 10 mins,Walk 2 mins, Repeat x 3 | Rest |
| 4 | Rest | Run 10 mins,Walk 2 mins, Repeat x 3 | Rest | Run 10 mins,Walk 1 min, Repeat x 3 | Rest | Run 15 mins,Walk 2 mins, Repeat x 2 | Rest |
| 5 | Rest | Run 15 mins,Walk 1 mins, Run 20 mins, Walk 1 minute,Run 5 minutes | Rest | Run 15 mins,Walk 2 mins, Repeat x 3 | Rest | Rest | Run your first 5k today! |
This 5k 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 to taper down. 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.