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.
- 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.
- 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.
- 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.