Running 5 km is usually the first distance a novice runner will set as a goal. If you are sedentary at the moment, how can you adequately prepare for this goal? Here are the 5 steps to run your first 5 km. In addition, at the end of the article you will find a 5 km running program.
1. Before starting a regular physical activity program, take the questionnaire Lead a more active lifestyle.
It is important not to neglect this step. This questionnaire will give you some general advice for getting started with physical activity and will allow you to assess the risks to your health related to the practice of physical activity.
In general, physical activity is very beneficial for your health, but if you have certain peculiarities, it may be important to consult your doctor before starting your 5k running program.
2. Select a training method
You have to choose if you will train alone, or if you will join a training group / center. For example, Cardio Plein Air offers training for beginners in several parks in Quebec. Training centers, such as TR Athletic Center in the Trois-Rivières area, can also be of great help in providing advice and appropriate training equipment.
If you're more of the solo workout type, an app like Couch to 5k (from the couch to run 5 km), might help. You can also follow the training program that you will find at the bottom of this text.
3. Find the right equipment
All you really need is a pair of sports sneakers to get started. Ideally, this would be a pair of shoes designed specifically for running. The ideal is to go to a specialized store in your area.
4. Follow a good training program to run 5 km
Finding a workout program is relatively easy. Following his program is another Challenge! My suggestion for being more regular and creating a habit is to train at the same times and on the same days every week. The race must become a meeting with yourself. It is also probably one of the most important of the day.
Some people find it difficult to do enough. Others find it difficult not to overdo it.
If for you it is difficult to do enough because you feel bad about neglecting another part of your life for running, my suggestion would be to ask yourself the question: will it be beneficial for them? others if I allow myself the time to train a few times a week?
If you have a hard time not overdoing it, I suggest you ask yourself the following question: am I ready to stop running and lose the gains I have built in the last few weeks so that I can run X minutes of more?
5. Set a realistic goal
To crystallize your approach, I suggest that you set a date on which your preparation will be completed in order to run 5 km. For example, you could register for a running event. If you are ever looking for one, know that the Corporate Challenge is an ideal program for a first 5 km.
Would you like to go further and start running with confidence? We have written a complete ebook on the subject. To download it, click here.
Race program for your first 5 km
Here is a running program for running your first 5 km.
Try to do at least 3 and ideally 4 workouts per week. Do the workouts one after the other, and check it off when you have successfully completed one.
If a workout seems difficult, repeat it a second time. You will find that most workouts alternate between walking and running. The race shouldn't be a sprint. You should be slightly short of breath at the end of your running period. If you end up panting, your running period was too intense. In total, you have 36 workouts to do before your first 5 km.
Excellent! I would like to be an Estrie ambassador!
There are 36 workouts in the pdf file but the instructions say 60 to do before the 1st 5 km. So at 36 we start over at first?
Hello, well seen! There are only 36 practices before the first 5 km.
Hello! There are 35 workouts in total. Small typo in the numbers. It goes from 27 to 29 🙂
I am a beginner and I run slowly. In 15min I run 2km.. so I imagine that waiting for 5km in 30min can be problematic..
How do I adapt my training? Should I work on my running pace before or stay on endurance? I also did 20min but it was even slower 😅
I completed my 4th recovery session today.
Thanks ! 😂
Good question! My suggestion would be to not worry about speed and just work with how many minutes of running you do, at least for the first few months 🙂
Hello Mr. Riou,
I would like to possibly challenge myself to run a 10 km. I learned about your 5 km running program that I will start. I run a bit during my Cardio-Fit workouts.
I was wondering :
1- how can you improve your 5 km program in order to get to a 10 km?
ou
2- if you had a program to reach the 10 km?
Thanks in advance
Hello,
If you're interested, the Business Challenge would probably be perfect for you, a 12-week program, followed by a final event: https://defientreprises.com/
Otherwise, there is also the program at the bottom of this article: https://defis.ca/2021/08/17/10-etapes-pour-courir-votre-premier-10-km/
Enjoy!
A big thank you !
All that's missing is motivation and regularity 🙂
It's easier to make training plans 🙂 😉
Hello
My teen needs to run 2.75 km in 12 minutes in 5 weeks. He has a good base being a student-athlete but he's not used to running. We found your training program for 5 km and wanted to use it for his program (he currently runs about 8 minutes at about 13 km / h) but his goal is to reach a speed to succeed the distance asked I was wondering if you had any suggestions for speeds to achieve in stages?
Thank you for your help !
Hello,
Sorry, I just saw your message. He could try to do his intervals at 13-15 km/h and his endurance runs at 10-12 km/h.
Good luck to him!
Hello, in the ebook it is mentioned that the training lasts 3 months. However, the plan only lasts 4 weeks. Additionally, it is different from the plan suggested here. Is this normal? What plan should I start with if I'm just starting out?