Let’s say you’ve done your training for a 5k race and worked hard to build up your fitness up to the point where you’re able to run for 3 miles in one go and actually enjoy doing it. Then the next step is to find out how to run a 5k.

The experience will be very different to your usual training and it’s important that you follow a few basic principles. I’ll cover one here for you, you’ll have to go here to find out the full version – how to run a 5k

Don’t set off at a sprint, full of energy and adrenaline racing through your veins. This will only carry you so far, you’ll run faster than you normally can and need to stop much sooner due to fatigue.

This is not how to run a 5k if it’s your first one. Instead focus on running your own set pace and then in future races you can push yourself that little bit harder and allow the emotions of the race to help you to run faster.

Not everyone is cut out to be a runner and able to go from the couch to 5k running. If you are particularly overweight, have any serious medical problems or any joint issues then you would be better off finding an alternative source of exercise.

Whilst running doesn’t require any skill or ability as such, it does require determination, drive, persistence, passion and commitment to name but a few. These are all fantastic character traits which if you can accomplish for your training will also transfer in to your every day life.

If you have these traits then your journey from couch to 5k runner will be an easy process and a very rewarding one.

Find out more about how to get started running here – running your first 5k

If your one goal at the moment is to complete a 5k run without rest, then you need to get prepared. The only thing stopping this from happening is the lack of fitness and stamina in your heart, lungs and legs.

Now this is something that can be easily accomplished if you are fit, healthy and follow a well balanced training program. After all a 5k run is only 3 miles long and takes an average beginner runner around 35 – 45 minutes to complete.

A 5k run is well within most people’s capabilities if they are in good health and build up gradually. I would suggest for a relatively fit and active person, 6 weeks is more than enough time. For a complete beginner though, 8 weeks is more realistic. To find out more about preparing to complete a 5k run go here – 5k run

5k runners generally tend to have certain personality traits in common with each other.

Firstly they have all got the commitment to improve their fitness levels on an ongoing basis. Whilst running 3 miles in one go isn’t the most challenging race there is, to a beginner it might as well be 10 miles.

To consistently chip away at their training, striving for their goal of completing their first race sets 5k runners in a league of their own.

Secondly they are determined. At some point they have set themselves the task of running a 5k and then set about preparing their body enable to do just that.

To read more about a successful 5k runners guide click here – 5k runners

Running training is something can be one the most rewarding experiences or also one of the most frustrating depending on the way you approach it. To be a successful and competent runner you need to get your running training correct. Here is the most effective way…

You need structure. Set time aside specifically for your training. Make it your time and plan the other things that happen in your life around it. Without this sort of commitment, you simply won’t get enough running training in to your legs, heart and lungs.

Be consistent, set yourself a realistic amount of running training sessions each week and stick to it.

Progress on a regular basis. Either run for longer, further, faster, with less rest or using advanced running training techniques, just don’t keep your running training the same , switch it up constantly.

Find out more here – running training tips

Here’s my top 2 5k tips to help you run your best ever 5k.

Firstly during the run up to the race, try running some hills and combining these with sprints or tempo running. By pushing your legs for shorter periods of time like this, you will build up their endurance and resistance to lactic to acid build up. This is particularly useful for shorter races like a 5k as you more often than not have a little left in the tank to have a final surge to the finish line.

Carb up a couple of days before the race. Whilst this isn’t necessary as 3 miles isn’t normally enough to run of glycogen in the muscles it can help you run faster and for longer.

To read more 5k tips go take a look here – 5k tips and running secrets

If you’re about to begin a 5k training program to get fitter and enter your first race then there are 3 basic things you need to do before you begin.

1. Write out some targets and goals.

2. Plan out a training program to achieve these goals and targets. Ideally you’ll follow ’5K Training For Beginners’ my own running plan for beginners which you can find out about here – www.couchto-5k.com/5kcouch.html

3. Take action. Decide on a start date and then go out and put the time and effort required to get fitter and stronger.

Don’t begin by pushing yourself as hard as you can until you need to stop, that is way too over facing for a beginner, just go slightly out of your comfort zone.

Find out more here – 5k training tips

Just posted a really good article about how to get started running called ‘How To Go From Couch Potato To 5K Runner’. I cover the basics from getting started to planning your training and preparing to run.

In the article I discuss the goal setting process and then go on to look the type of footwear you should choose before summarizing how you should go about your task in general.

One of the key points in the article is to plan properly and to follow a well written training program which will help you plot a course right through to the final goal of running a 5k.

Using advanced training techniques to dramatically cut down on training time is the key thing to consider.

Read more about it here – couch potato to 5k runner

If you’re a beginner runner and are wanting to experience to the thrill and excitement of race day, then the chances are very high that first one you ever do will be a 5k.

But one thing you need to know is how to train for a 5k.

Perhaps the most important point you need to consider is the length of your training runs. As a complete beginner you need to keep these short and build over time. To begin with running a minute then walking a minute should be fine as long as you are constantly increase the time that you run for and reducing the time that you walk for.

You can find out more about how to train for a 5k right here – find out more

This post is all about how to train for your first 5k as it’s this distance that you’re likely to run if you want to enter a race any time. This is really the initial starting point distance for any runner before progressing on to longer and more challenging distances such as 10k or half marathon.

The way to train for a 5k is quite simple…

Run 3 days a week using gradually progressing distances as you get fitter

Use a few different running training techniques

Make sure you have rest days

Be consistent with your workouts… don’t miss any

Eat a well balanced diet.

Lastly and certainly not least is follow a well written 5k training schedule put together by an expert.

This is how to train for your first 5k or any other race for that matter.

The speed you run at causes a great deal of concern to many newbie runners, but the fact is that as a beginner training for a 5k you need to keep to a 5k pace that you’re comfortable with and don’t get too concerned with the speed you’re going at.

After you’ve run your first 5k then you can get serious with the speed you run at, but for now and until you are happy with the training and fitness levels you have, it’s probably best to look seriously at the 5k pace you run at.

If you don’t try to go any faster or further then it’s unlikely that you’ll get too much better in the long run, so vary your 5k running speed and use some advanced running techniques.

Any 5k training program that could help you to run a 5k race in the quickest possible time over the shortest duration will need to contain a few very important factors.

Firstly it needs to actually teach you something. Once you understand and learn what you need to do, then you’re far more likely to go on and achieve something.

A 5K training program that is simply a chart of times or distances won’t help you one bit.

You need to use advanced training techniques that speed up the rate your fitness levels increase but also reduces the amount of time you have to actually train for.

But above all, you need to get some structure to your program so it fits around your lifestyle and what you are able to do.

Go take a quick look here to read all about it – click here to find out more

One of the most common questions I get asked is how much, what and when should I eat before exercise and the answer really depends on what you’re training for and what exercise you are taking part in.

If you’re wondering about eating for a 5k run then here’s my advice…

Leave at least a couple of hours before exercising after eating

Drink plenty of water prior to the race but make sure you can go to the toilet before the race starts

Go easy on the proteins as they take longer to break down in the body which may leave you feeling sickly

‘Carb up’ for a couple of days. This isn’t usually necessary on a shorter distance such as a 5k, but it won’t hurt your performance either and it ensures there’s plenty of fuel in the tank.

To find out more about eating for a 5k race go here – eating for a 5k race

Starting out on any fitness regime can be a daunting feeling, especially if you’re not used to exercising on a regular basis if at all ever. It shouldn’t put you off because once you get started, the way you feel and look will make the small amount of effort and discomfort you’ll go through well worth it.

Now if you’ve chosen running as your starting point which I guess you have otherwise you wouldn’t be reading this, then you’ll have to focus on a certain specific goal or target, such as running a 5k, but how many miles is 5k?

How about taking part in a 5k race?

Its not what you might expect. I know the word ‘race’ makes you think of Lycra clad superhuman runners who’ll leave you standing as they sprint off. It really is honestly not like that.

Enter a 5k race and you’ll get a real mix of a few serious runners, fun runners and many charity supporting runners. If you’re just starting out then you’ll be best running this distance (after a period training obviously) but exactly how many miles is 5k.

Well you’ll have to go here to find that out – how many miles is 5k

Not everyone is capable of running a 5k race, but many would love to experience the atmosphere and sense of occasion associated with doing one.

So what’s the answer if you can’t run it, some are just too unfit, out of shape or past their peak to manage to run the entire length of a 5k, so instead their goal might be to simply walk it instead.

Which brings us nicely to the subject of training to walk a 5k.

The article on the next page explains all about how to do this gradually, effectively and without risk of injury, whatever condition or state of health you’re now in.

To find out more go take a quick look here – training to walk a 5k