To train for a 5-kilometer run, Meghan E. Smith for HowStuffWorks recommends that novice runners practice often and organize a schedule to work up to the total distance in smaller increments. Runners should incorporate dynamic stretching into the routine and warm up before each test run to avoid injury. Swimming and strength-training are excellent supplements to a training routine and help runners to improve posture and joint stability.
According to Smith, a successful 5-kilometer run is as dependent on endurance and speed as it is on distance. Runners can test these areas during training sessions by increasing the length of time spent running. This trains both the body and the mind, and it prepares a person for the intensity encountered during distance running.
Smith also advises 5-kilometer trainees to build a strong support network and find running partners capable of encouragement and motivation when the journey seems too difficult. Beginners should avoid becoming overzealous, pushing themselves to exhaustion. Smith recommends incorporating adequate rest into a training schedule to allow the body to mend itself and rejuvenate. Proper hydration is also necessary to keep the body working at its peak performance.