Consult with a doctor prior to training for a 5K run. With a physician's approval, register for a race. Train every other day, incorporating run-walk intervals to increase personal endurance.
- Check with a doctor
Consult with a physician to verify that no health concerns are present that might hinder preparation for a 5K run. Also discuss with the doctor any actions that may be taken to guard against injury, and proceed accordingly.
- Sign up for a 5K run
Registering for a 5K event is the first step to get motivated and begin preparation. Make the decision to register known to family and friends to increase your level of accountability. Once the registration is complete, take on the mindset of an athlete, focusing on training and the nutrition needed to fuel that training.
- Train as an athlete
The focus of training is on improvement. Beginning several weeks before the race, complete a run/walk session every other day. Focus on increasing the distance you run and decreasing the time spent walking. Several five-week plans are available if a precise schedule is desired, but the focus is on personal improvement. Incorporate fitness classes on alternating days to increase physical strength and prevent injury. Cross-training is also a positive motivator, preventing boredom.