How to start running and finish your first 5K

New runners get hurt by doing too much too soon. The fix is walk-run intervals: short bits of easy running with walking in between. A 5K (3.1 miles) is very doable in a couple of months.

Start this week

Your first 3 steps

1
Go out for 20 minutes: walk 90 seconds, jog 60 seconds, repeat
20 min · Done when: You finished 20 minutes of walk-run
Intervals let your body adapt to running without the soreness that makes people quit.
2
Check your shoes: pick the pair with the most cushion you already own
5 min · Done when: You've chosen your running shoes
You don't need new shoes to start. Just avoid flat, worn-out ones.
3
Schedule 3 runs this week on non-back-to-back days
5 min · Done when: 3 runs are in your calendar
Rest days are when your legs get stronger. Every other day is the sweet spot for beginners.

Pursivon reminds you each morning and builds the rest of your plan.

Your first 4 weeks

Week 1
3 runs: walk 90 seconds, jog 60 seconds, for 20 minutes.
Week 2
3 runs: walk 90 seconds, jog 90 seconds, for 20-25 minutes.
Week 3
3 runs: walk 60 seconds, jog 2 minutes, for 25 minutes.
Week 4
3 runs: walk 60 seconds, jog 3 minutes, for 25-30 minutes. Keep the pace easy enough to talk.

Mistakes that stop most people

Running too fast. Easy runs should feel like you could hold a conversation.
Running every day in the first month.
Ignoring sharp pain. Soreness is normal; pain that gets worse while running isn't.

Common questions

How long does it take to run a 5K?

Most beginners using walk-run intervals can finish a 5K in about 8 to 10 weeks.

Do I need running shoes?

Not to start. If you keep running past a few weeks, a proper pair fitted at a running store is worth it.

Is it okay to walk during a 5K?

Yes. Lots of people walk parts of their first race. Finishing is the goal.

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