Tips and a 12 Week Training Guide

• Beginners should devote 2-3 months to a 5K workout, while experienced runners can prepare for it in 2-3 weeks.
• Optimal training plans provide for a combination of endurance and interval runs.
• It’s also important to find a healthy balance between running and resting to recover properly.

Training for 5 km but little time? The bottom line is don’t rush it.

An estimated 50% of runners get injured each year. And racing a race you’re not ready for could make you one of them.

Here’s how long you should train for a 5K, based on your fitness level and tips on how to focus your training.

How long should you train for a 5k

New runners should train for a 5K for two to three months to build up enough endurance and understand what their body needs.

Experienced runners, on the other hand, can prepare themselves over a few weeks of “focused training,” says Cat Kom, ACE-certified personal trainer and founder of Studio SWEAT onDemand.

“As with any athletic endeavor, the more training [you do]the healthier and safer you are,” says Kom. “Don’t rush if you don’t have to.”

If you have limited time to exercise, do it as effectively as possible. I spoke to two athletic trainers to get their top tips on how to train for a 5K quickly and safely.

1. Get a running assessment first

Before beginning an exercise program, Kenny Ferrer, CPT and FitOn’s lead trainer, recommends a running evaluation — also called a gait evaluation — at a local running store.

“Your gait refers to how your body moves [while] Walk, jog and run,” Ferrer told Insider. “Using this information, you can experiment with the right running shoes to support your individual form.”

When you know how to move and have shoes that give your body the support it needs, you can prevent injuries like shin splints, hamstring strains or knee injuries and improve your running performance.

2. Find a balance between running and resting

Your current fitness level will affect how much time it will take you to prepare for a 5k run, how much rest you will need, and what you will be able to do during your workout.

An important part of your fitness level is your aerobic capacity, which refers to how well your lungs function during a cardiovascular activity like running.

Ferrer says to build your aerobic capacity, you must first find the right balance between running and resting.

The amount of rest needed varies, but running three days a week and resting four strokes is a good balance for most. Alternate days with and without days to give your muscles time to recover.

3. Do interval runs

You can further improve aerobic capacity by doing interval runs and alternating between running at full speed and walking or jogging at a more relaxed pace.

This also helps improve your efficiency, speed, and endurance, since the higher intensity of the workout puts a different strain on your body than something like a slower jog. Benefits include higher calorie burn (during and after exercise), improved running performance, and better cardio fitness.

“Interval training combines high-intensity sprints, which are typically done over a shorter period of time, with recovery periods between sprints,” Kom explains running consecutively.”

4. Add endurance run

Endurance runs focus on consistency rather than intensity — instead of alternating between sprints and runs, you maintain a low-to-moderate pace and try to run for a longer period of time.

Kom suggests implementing a mix of interval and endurance running throughout your workout. She adds that new runners should focus on running no more than 3.1 miles (i.e. 5 km) during training to avoid overdoing it.

If you notice any of the following warning signs, you may be overdoing it:

• Persistent fatigue, lethargy and/or muscle weakness lasting more than one rest day
• Deteriorated performance (i.e. it takes you longer to run the same distances)
• Decreased appetite
• sleep disorders
• irritability
• apathy
• depression
• General loss of motivation

Listen to your body, rest when you need it and don’t overdo it. you won’t get very far with injured or exhausted muscles.

The importance of a 5k training plan

Using a training plan—especially one that has been personalized by a trainer or running coach—balances the challenging with the realistic.

With a proper plan, you can learn to control your pace so you don’t overspeed due to nervousness or excitement on race day and burn out before the finish line. It also helps you stay motivated throughout the training process.

Here is an example of a beginner training plan designed by Cat Kom:

Should you run on a treadmill or outside?

Both Ferrer and Kom recommend running outside as much as possible.

If you’re used to running in an air-conditioned gym, you might be put off by the hot sun or cold wind on race day. Practice in a variety of real-world conditions will help you learn how to control your breath and pace when the weather throws you a curveball.

Running on a treadmill also doesn’t exercise your body the way running outdoors does.

“When you run outside, you’re using your body to propel yourself by riding off the ground beneath you,” adds Ferrer. “Running on a treadmill requires keeping up with a moving treadmill that creates subtle changes in your body [running style] and overall efficiency.”

Both experts add that treadmills aren’t entirely useless. Kom recommends keeping routines fresh by doing some interval training sessions on a treadmill.

This is how you stay motivated

It’s natural to have days when you’re not motivated to run. Ferrer recommends creating an “attitude of disciplined commitment” toward exercise to overcome this.

“To say ‘I’m definitely going to train’ and stick with it is transformative,” he says. “It takes away a lot of the drama that comes from fighting yourself.”

It can also be helpful to have a purpose behind your goal. Whether it’s boosting your self-esteem, getting mood-boosting endorphins flowing, improving your cardiovascular health, or just proving yourself you can do it, it can get you through mental walls.

Kom suggests writing a mantra about why you race and posting it somewhere you will see it every day.

Insider snack

Proper training is crucial to avoid injury and ensure the best performance for a 5k run.

It’s also important not to rush your workout. With a focused plan, beginners can prepare for a 5K in six to 12 weeks.

If you’re an experienced runner, you might be able to fit enough training in just two to three weeks.

Don’t forget to listen to your body, get proper rest, and develop a disciplined commitment to why you’re training for a race.