The Complete Beginner’s Guide to Running Your First 5K
For many people, the idea of running a 5K feels both exciting and intimidating at the same time.
You might be thinking:
“I’m not a runner.”
“I can’t even run for five minutes.”
“What if I’m too slow?”
“What if I have to stop?”
Let’s clear something up straight away:
You do not need to run the whole time to train for — or complete — your first 5K.
Walking counts.
Run–walk counts.
Stopping to catch your breath counts.
This guide is for complete beginners — people starting from zero, returning after a long break, or simply wanting a gentle, realistic way into running.
What a 5K Really Is (And Isn’t)
A 5K is simply 5 kilometres.
There’s no time requirement.
No pace you have to hit.
No “right” way to do it.
For beginners, a 5K is about:
building confidence
improving fitness gradually
learning how your body responds to running
It’s not about pushing, proving, or punishing yourself.
Do You Need to Be Fit Before You Start Running?
No.
Running is something you become fitter through — not something you wait to be “ready” for.
If you can:
walk comfortably
move without pain
commit to short sessions
You can start training for a 5K.
And if you’re unsure whether running or strength training is the right starting point for you, Strength Training vs Running — What Should You Start With? can help you decide in a pressure-free way.
The Most Important Rule: Start Slower Than You Think
One of the biggest reasons beginners quit running is starting too fast — not too slow.
Your body needs time to:
adapt to impact
build joint and tendon strength
improve cardiovascular fitness
Going slowly protects you and helps running feel sustainable.
Phase 1: Build the Habit (Weeks 1–2)
The goal here isn’t distance.
It’s simply showing up.
Aim for 2–3 sessions per week.
Each session can look like this:
Start with a 5-minute walk to warm up
Then alternate:
30 seconds of gentle jogging
1–2 minutes of walking
Repeat this jog–walk cycle for 15–20 minutes total
If the jogging feels tough, shorten it — or switch to a faster walk instead.
If it feels okay, keep it relaxed.
You should be able to breathe comfortably and talk in short sentences.
Phase 2: Extend the Running Time (Weeks 3–5)
As your confidence grows, gently increase the running intervals.
For example:
1 minute jog / 1–2 minutes walk
then 2 minutes jog / 2 minutes walk
Total session time stays similar — the balance just shifts.
This is where many beginners notice:
better breathing
quicker recovery
more confidence
Progress doesn’t need to be linear. Some days will feel easier than others. That’s normal.
Phase 3: Build Toward Continuous Running (Weeks 6–8)
If and when it feels right, you can begin linking running intervals together.
You might aim for:
5 minutes running
then 8
then 10
There’s no rush to remove walking completely. Many people continue using walk breaks right up to race day — and beyond.
How Often Should Beginners Run?
For most beginners:
2–3 runs per week is perfect
rest or walk on other days
Running more doesn’t mean faster progress.
Recovery is part of training.
Should You Combine Running With Strength Training?
Yes — gently.
Strength training helps:
reduce injury risk
improve posture and stability
make running feel easier
Even 1–2 short strength sessions per week can make a big difference.
If you’re new to strength training, How to Start Strength Training When You Feel Lost is a great place to begin.
What to Expect Emotionally (Not Just Physically)
Running isn’t just physical.
You might experience:
self-doubt (“Am I doing this right?”)
comparison (“Everyone else looks faster.”)
motivation dips (“I am not in the mood today”)
This doesn’t mean you’re failing — it means you’re human.
If motivation feels like a struggle, Small Wins Big Changes - How to Stay Consistent When Life Gets Busy explores how to keep going without pressure or guilt.
What Beginners Don’t Need to Worry About
You don’t need:
expensive shoes (comfortable is enough)
fancy watches or apps
perfect pacing
running every day
You need:
patience
consistency
kindness toward yourself
Your First 5K Is a Personal Milestone
Whether you:
run the whole way
use walk–run intervals
take breaks
Completing a 5K means you showed up, trained, and trusted yourself.
That matters.
Start Where You Are — Not Where You Think You Should Be
Running doesn’t belong only to “runners.”
It belongs to anyone willing to start gently.
Walk–run is real running.
Slow is still progress.
Consistency beats intensity — always.
If you’d like help creating a beginner-friendly running plan that fits your life, energy, and schedule, I’m here.
I work with beginners training at home who feel overwhelmed or unsure where to start.
Book a free consultation — no pressure, no expectations.
You bring the goal. I bring the plan.
Ciao.
Disclaimer
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing any fitness exercises, you are performing them at your own risk.
Farida Saydo Mimi “BohFitness” will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website.
