How Can You Train for a 5K?

To train for a 5k race, start a training regimen that combines running and walking. Emphasize walking at the beginning of your regimen, and gradually switch to an emphasis on running. Rest for 1 to 2 days per week.

  1. Combine running and walking

    For 30 minutes every other day, alternate between running for 15 seconds and walking for 45 seconds. After 2 weeks, increase your running to 20 seconds and walking to 40 seconds. Continue changing the ratio of running to walking by 5 seconds every 2 weeks, until by the seventh week you are running and walking for 30 seconds each.

  2. Complete your distance goals

    On the third run/walk day of your first week, aim to cover 3 miles. On the final run/walk day of your second week, cover 3.5 miles. Cover 2 miles at the end of the third week, 4 miles at the end of the fourth week, 2 miles at the end of the fifth week and 4.5 miles at the end of the sixth week.

  3. Walk during alternate days

    On alternate days, walk for 30 minutes straight without running. Take 1 to 2 days off per week to give your muscles a chance to recover.