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5k Training Plan and Tips For Beginners

The 5k run is the first 'big' running challenge many take on. Get our 5k training plan and get going

Get your 5k training plan and get going

5k training plan

Here’s how the story usually goes: Person A gets excited and signs up to run a 5K with some friends. A few weeks pass. Person A suddenly remembers that they’ve never run more than 100 yards in their life, and so begins to panic and realises they need a 5k training plan and fast!

If you are Person A, we’re here to tell you that there’s no need to panic. Here are some top 5k training tips to help you get started.

  • Be consistent with your training however slowly you start. Do your chosen exercise activity at least four times a week otherwise you won’t increase your fitness level.
  • Escalate the amount you train each week.
  • If you feel discouraged by your lack of progress, Runners World advises “Don’t measure yourself against other people – if you’re running or walking further, more often, more quicky or more easily, you’re making progress. Improvements come in steps, with inevitable – but not insurmountable – plateaus.”
  • Try training with a friend so you can encourage each other, or join a running club to meet like minded people.
  • On race day don’t forget all the essentials – eat a good breakfast but don’t overeat, warm up properly and arrive at the event with plenty of time to familiarlise yourself with your suuroundings.

For some more advice and to guarantee you’ll make it to the finish line with a smile on your face – you just need to take a gander at these invaluable guides to 5k mastery.

For starters, Tips4Running’s Coach Tiefenthaler reveals his top 5k training tips for beginners.

5k Training Tips for Beginners by Tips4Running


Next up, top triathlon coach Dave Campbell highlights his training plan for 5k newbies.

Beginner’s Guide to Running a 5K by Livestrong


Finally, Coach Tiefenthaler is back, and this time he’s letting you in on his strategic tips for running the perfect 5k race.

5K Race Strategy – 5 Tips by Tips4Running


See you at the finish line!

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