How To RUN Your First 5K | Running Tips For Beginners

If you're thinking about tackling your first ever 5k, we've got LOADS of tips to get you through it. From training to the big day, whether it's a race or a parkrun, we'll give you a few ideas of how to run your first 5k.

↓↓ What are your top tips for running your first 5k? Let us know in the comments below ↓↓

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[bravoalley]

I feel bad but I do like 'picking people off'.
I take part in my local Park Run quite often. At the start, I try to get in my rhythm and pace. I try to stick with someone who is going at a pace I feel comfortable with. If I feel they're going slow after some time, I pick them off. I then try to either stay ahead or catch up to the next person. I have found for myself that after some time, I am rarely picked off as I feel I have set a good pace for myself. I am far from the fastest but I like to think I have good stamina and pacing that no one catches up to me when I have picked them off.

[davidsanchez]

Just did a run/walk for about 3 miles in under 45 minutes. For me and the shape I’m in that was a huge victory.

[DavesDomeTube]

Ran my first 5k today, went from around 1.5 to 2.5 k and was confident I could do it. I prepared with a good nutrition and exercises for 4 weeks. My 5k target was to keep jogging, walking was not allowed, this made me conscious to not start too fast. In the end I ran a measly 32 minutes and 30 seconds. Not too bad, but I started so slow out of fear of having to walk, looking back I think I can sub 30 minutes. Still very pleased I jogged/ran for that long and reached my goal of not resting or walking underway. Nice video, greetings from the Netherlands.

[minitipper]

I started running to give up smoking at 61 yrs old, It WILL work .

[grymw]

I used to worry about my pace and people lapping me, now I just go out headphones on do what I can and I know I’m lapping everybody who’s still sat on the sofa or lying in bed, looking at a 5k beginners plan hence why I’m here watching for tips

[hollywoodbb]

I ran my first ever 5k two days ago. Was aiming for a 35:00 and ended up running a 32:40! I’m aiming to hit sub 30:00 by November. I used to run a decent mile in high school, but haven’t run much since then. I’m only 26 and in decent shape, so I think I’ll snap back quick! Thanks for the tips!

[ambergross]

I had open heart surgery to remove a grapefruit size tumor on my thymus gland in 2020 right before Covid hit. I ran my first 5k race in May 2022 & finished about midway out of all the runners who entered. I am 43 years old & training now for my second 5k race. You can do it!! 🎉🎉

[annebekker]

Its been my dream to complete a 5km without walking and resting. I started in Feb with a group of beginners and last week in our local park on my own I completed 5km without walking once. We build up gradually from 1 min of running and 2 mins walking. I believe our success of no injuries were the gradual increase. I did a few dance moves and celebrations shouts there on my own. It really felt great. Then I walked for 30 seconds and did another 1km. My message to every one who wants to do it is "put on your tekkies " and keep your pace.

[Maywill]

Lol me starting to run 3 days before my first 5k

[soysauce]

I am very nervous. I have never even watched or much less ran a 5k race. But this past year and a half I got into running to lose weight and lost about 40 pounds. This summer whenever we had summer football conditioning and strength training I excelled at the 1-2 mile runs we would do, to the point where I would beat all the seniors while I am a sophomore. The coach pointed me towards cross country and I have been doing daily training since including a 10 mile run I am extremely proud of. The only problem is that my school has a horrible XC coach, and he doesn’t do much for us. Also I am the fastest at my school meaning I am a sophomore on varsity. I have a meet in two days and was hoping I could get some last second advice

[HGAMING-vecw]

ran a 23 minute park run followed a guy who did a 24:10 and went with him for 2.5 miles and at the last stretch i see he is struggling i start randomly sprinting and get 92nd i’m 14 and looking forward to the future, and i used a lot of the tips from this video especially concerning pace definitely recommend you guys!

[SirSnails]

So I've lost 130lbs+ in 7 months (Feb 10th, 2023) . My first mile took me almost an hour to complete. Fast forward to today, where I'm training for my first 5k. My average time is now 26m 40s for a 5k or 3.1. Miles. It's possible, guys, just have to start.

[bigmike]

I’m super nervous. I’m running my first 5k in varsity xc tomorrow.

[sarvamsivam]

I am overweight person who started my walking journey last year. Initially its really hard for me to move even 1km so started walking everyday. Now i am finishing 5km by 55 minutes, ofcourse its not a great speed but still iam looking and feeling better and healthier than last year. I have fell down while running and my knees got injured so can't able to increase pace, My moto is fitness so trying slowly to increase pace and my target is 30 minutes may be next year i will achieve it.

[dsdogtraining]

Running my first 5k tomorrow! I’m very excited to see how I do!

[alfromtx]

The good thing about the 5K distance is that you can do time trials without really disrupting your training. That way, you'll get a better idea of what you're capable of. Also, it gives you some practice pacing. With a 5K, I tend to think that it should start feeling difficult between the halfway point and the beginning of mile 3. If it starts feeling difficult before this, I've probably started too fast. But if it doesn't feel difficult by this point, I probably could have gone faster.

[ruby-annebirin]

Just completed my first 5km without planning to! (We joined a race starting in our usual jogging area 5minutes before start!) I was only expecting to be able to meet this mile stone in 4ish weeks! As someone who came last and couldn't run moat of cross country at primary School I feel so accomplished!

[alecoria]

I will be running my first 5K next month, I am currently 296lbs! I hope to lose 20 lbs and make it a sub 25 min 5k, wish me luck!

[mikegutierrezcerebralpalsy]

My first 5k was slow like around 50 minutes but 3 years later I can run a 5k in like 30 minutes now

[AceVillamin]

I just ran my first 5k on Saturday and I am in love! People were so supportive and I didn't even know them! This channel has been so instrumental with my training..now training for 10k for April 2020 and Great south run on October 2020!