How to Train for a 5k in 2023 (Don't Make These 6 Mistakes)

Today, we’re going to explain exactly how to train for your first 5K, by covering 6 common mistakes beginners make.

We’ll go over:
-0:00, Intro!
-1:17, What your 5K plan should look like.
-3:04, Mistake #3 - Starting too fast.
-4:44, Mistake #5 - Not running in the same conditions.
-5:44, Mistake #6 - Not setting realistic expectations.
-6:07, How running your first 5K can be a learning experience.

We hope you enjoy it!

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[kimberlyschreyer]

I am 62, I ran my first 5K on Thanksgiving. I ran it in 22.31. I won the over 40 category. I thank God!

[ajwhitlock]

I’m an experienced 5k runner and I can first hand tell you that all of these points are great ideas to follow. Good luck to all of you. (:

[eugenefontenot]

I just ran my first 5K and I'm really proud of myself. I was not prepared, but I did well and I'll definitely be using these tips from here on out. I had a great time and everyone was so nice. I can't wait to do it again.

[joshuaecht]

Good, basic, no-nonsense and simple advice for beginning runners.

[mariomolina]

I completed my first ever 5k at the park 20 minutes ago and I cried after I was finished. Not only was my body hurting/tired I was fighting a battle mentally most importantly but overcame it especially in the last lap where my mind was telling me to stop but I told myself “keep going” and made it to the finish line

[FSXgta]

I used to do track and field when younger. But then I stopped all exercise and gained weight. I'm back to running 2-3 times a week but no races. My 5k pb now is 40:35, the best strategy for me is 200m run and 200m walk cycle.

[alexanderluna]

i ran my first 5k about a week ago, I wasn't planing on running that day, but after I helped with an event in a hotel, I saw people lining up/warming up. I joined and ran it in flat white nikes and black jeans. My time was 30:31. Super proud !

[GodbreadGilfredBiago]

I ran a mile for 30 days. Then I tried 2 miles and was still struggling. One day, I just said, "fuck it, I'm going until 3.1 miles." Now I run a 5k most days. The advice I would give is just do it. Running is extremely mental in my opinion. You need to just keep going when you feel like stopping or you won't run much further. You need to experience being in those deeper depths. I will still feel like quitting after 1.5 miles sometimes, but because I have pushed myself, I know I have it in me and I'll finish the 5k regardless. I even got up to regular 4 mile runs until I broke a toe and had to take 6 weeks off. Running is hard. The best tool in your tool bag (other than good shoes) is your mind. Keep going.

[shonidoyle]

After losing 7st im doing my first ever 5k in a few days. Ive been running for months now but so so nervous. I know one of the points was to not get disappointed if i dont finish it but it means so much to me. So many people have put me down and even some have said 5k is nothing and its easy but when you have gone from obese and barely able to move it means the absolute world to be able to even run! If i do complete it i will most likely have happy tears because only i know just how far ive come from a life time of obesity and inactivity 💪💜

[asgaming]

Well... i will be in a 5k run in 4 days 😅 i just thought it would be easy. I forgot that I am no longer a kid.

[nattyboh]

I’ve run a lot of races but that was about 20 years ago and seems like a different lifetime. I signed up for a 5K in August. I have been running 3 times a week recently and this was a nice video to watch. Thanks!

[shoku]

Since I’ve left the military let my fitness go down. I would like to train up to a full marathon one day. Starting here

[Tarantula_Fangs]

I lost 70lbs+ and my niece had the idea to do a 5k marathon, her running partner can’t go so she asked me. I’m still on the heavier side and still trying to lose weight, but I’m not going to let my little niece do that marathon solo! So I told her to sign me up. I’m at 286lbs and the marathon is still 3 months out so I’m hitting the treadmill as of now. I’m hoping to drop to 270lb by then and I’ve been jogging as soon as she invited me a few days ago. So far, I’m impressed with myself, I jogged a total of a mile in 20 mins so I’m estimating that the 3 miles will take me about an hour and then some. I’m hoping to improve my running, but I’m keeping a close eye on my stats. I use to only be able to jog 2 mins without needing to stop because I was so out of breath, but I’m so VERY happy with my progress. Wish me luck, thanks for posting this video, helps out a lot. 💪🏻

[peterwhite]

I’m 75, training for a 5K. Used to run in my late 60s. I find running on a treadmill is a bit difficult with my balance but that’s coming. My time now after six weeks or so is 40 minutes
I do core exercises 2 times a week and run 3 times. It’s really tough but I love the rush afterwards. I hope to run a 5k in another month or so. Wish me luck.

[ahquinn]

I find the nerd fitness dynamic warm up excellent and have no muscle ache or tightness after running

[DevRunner]

Good points here - a plan is key - consistency is key!

[Monica-Rowland]

I’ve run a lot of races but that was about 20 years ago and seems like a different lifetime. I signed up for a 5K in August. I have been running 3 times a week recently and this was a nice video to watch. Thanks!

[Oogieboogie]

40 mi! omg i can barely run 1 mi. I'm hoping by this summer to successfully run a 5k and eventually get to the point of running a marathon. Its def a big life goal for me.

[danielleybelly]

I just ran my first 5K last week and i sure do wish I'd watched this video prior to that race :) Overall i did "ok", but this video is excellent. Thank you!

[cirquedefreak]

Signed up for one as I’m at day like 27 or running, about to hit 30 days. I’ve been doing either 2 or 3 miles a day, my time isn’t amazing and I’m one of the slower runners but im so excited for it. Time to jusy work on my pacing for the next few weeks