Running your first 5K: a plan that gets you there

5K is the perfect first distance: long enough to be a real challenge, short enough to train for in a few weeks. The key is to build up gradually and accept walking at first.

Mix running and walking

Your first runs alternate running and walking, for example one minute of each, repeated for 20 minutes. Each week the running share grows and the walking shrinks, until you can run the whole way.

Three runs a week

• Three sessions of 20 to 35 minutes, with a rest day in between.
• A pace where you can still talk. If you're out of breath, slow down.
• A slightly longer run on the weekend, with no focus on speed.

Mistakes that make people quit

• Running too fast every time.
• Adding distance too quickly from one week to the next.
• Ignoring a pain that comes back on every run.

On race day

Start slower than you want to, hold your pace until the third kilometer, then pick it up if you feel like it. Your first 5K has no time goal. Finishing it is the win.

An eight-week plan

• Weeks 1 and 2: 8 x (1 min running, 90 sec walking).
• Weeks 3 and 4: 6 x (2 min running, 1 min walking).
• Weeks 5 and 6: 4 x (4 min running, 1 min walking).
• Week 7: 2 x 10 minutes of running with 2 minutes of walking in between.
• Week 8: 25 to 35 minutes of continuous running, then the 5K.

Three runs a week. If a week feels too hard, repeat it before moving on: this plan has no deadline.

Shoes and gear

A comfortable pair of running shoes that feel good from the first steps is all you need. No watch required at first: your phone can track distance and pace.

Breathing and hydration

Breathe naturally, through your nose and mouth. If you can't talk anymore, slow down. For runs under an hour, drinking before and after is usually enough.

Volta has running workouts from your first easy jog to intervals, and tracks your distance and pace with GPS. You can mix them with strength or mobility in the same week.