5 Tips to Crush Your First 5k

If you’re toying with the idea of running your first 5k, your mind is probably racing with thoughts from “what if my shoe comes untied?” to “I’m going to crush this”, to “why am I nervous I haven’t even signed up yet”. Before you dive too deep, let me say congratulations! 5ks are the perfect race to dive into running with. And with these tips, you’ll crush your first 5k and be ready to sign up for your next one!

I have a soft spot for 5k foot races. I trained and ran my first 5ks with my dad when I was 8 or 9 years old. I remember our first “training run” was once around the block. I remember feeling like a rock star when I crossed my first finish line. I tip-toed to the awards podium (that was over my head) to collect my trophy when I beat the high school cross country team (thanks for the push, dad)!

It doesn’t matter if you are at, or 28, or 80, there is a rush that comes with crossing a finish line.

But first, you have to face the starting line. And you want to do it right!

3.1 miles (5 kilometres to the rest of the world), is the perfect race…

• It’s the last intimidating race mileage for beginners.
• 5ks are fun! You’ll probably find the start and end of your 5k meets at some sort of field filled with tents and music and dogs and food.
• Your runner friends will happily join you for a training day.
• Training won’t take over your life…you can be ready to race in 4-5 weeks with just 3-4 runs a week.
• The race is over quickly…leaving you winded but with enough left over endorphins to sign up for your next one!
• A 5k works for any goal.

But to really have a great experience at your first 5k, you should train well and know what to expect.

Up next: 5 tips to crush your first 5k and THEN, a 5-week training plan to feel great before, during and after your race.

5 Tips to Crush Your First 5k

It doesn’t matter if you are running to lose weight, running for the endorphins, running to get outside or any other reason to run, do it right and it might just stick with you forever!

#1: Plan to Train and Train to Plan

The last thing you need on an already adrenaline-packed race morning is to realize you aren’t prepared. You don’t need to devote your life to training for a 5k but you should take it seriously. Plan to train up to an hour at a time, 3-4 days a week for the next 4-5 weeks.

If you aren’t used to training with a plan, no better time than now! Find a plan that works for your fitness level, or use the one below that is designed for racing newbies, and train to plan. Stick with it! The first few steps might be tough, but your muscles will get stronger and your body will get better at it.

#2: Pick Your Race Wisely

Maybe it’s just me but the first time I do anything, I don’t need the grandstand watching me. There are major benefits to picking a smaller 5k in a nearby town than a massively popular race in the city.

Smaller races, with fewer competitors, are typically less, well, competitive. My favorite memories on race day is wandering around the start/finish lines laughing with other runners and chatting about how killer the final hill was.

There are also fewer people at small races. You won’t have to navigate crowded starting lines or packed parking lots (or even worse, parking lots that are miles away so you have to walk a 5k before you run it).

Small towns usually plan races that loop by parks and neighborhoods, and maybe even pick up some trails and paths. It’s much more uplifting to race by children cheering you on from their front porch than it is to pound pavement and hop over sewer grates (I’m not the only one who thinks the lid will fall in if I step on it…right?).

One of my favorite 5ks of all time started and ended at a craft brew festival! Talk about incentive to finish faster.

#3: Don’t Switch Up Your Routine Last Minute

Race how you train.

You never want to test out new running shoes on race day. Plan to race within your comfort zone.

If you always eat breakfast before you run, eat breakfast on race day.

If you always listen to Beyonce Workout Playlist, jam out to the Queen Bee!

*Most importantly*, if you always run 10 minute miles, for goodness sake do not head out from the starting line at 8 minute mile pace! Starting out too fast will wipe you out and leave you feeling defeated before you reach mile 2. Instead, leave something in the tank for that final half mile push.

#4: Pack Your Gear the Night Before

Do you know why schools have fire drills? It’s not because they expect a fire. It’s because the Higher Powers know that if the first time you do something you do it in a state of mild panic, you’re bound to forget a crucial step.

Make a list, check it twice and get yourself ready to go the night before your race.

What do you need to race well? Lay out your running gear. Pack an extra shirt. Make sure your lucky socks are washed. Charge your iPhone. Double check parking directions and time slots. Most 5ks are morning races. Don’t leave the “ready, set, go” to the last minute.

*Speaking of gear, go the extra mile (how many puns can I fit in one article?), and get the right shoes. If you plan on logging some miles, you need good running shoes. Better yet, you need the best running shoes made for your foot and your gait. Go to a running store and ask for a gait test.

#5: Bring a Cheerleader

When you cross the finish line you might be out of breath. Your face will probably be beet red. You might not win a medal. But damn it, it feels really good to have a friend or two at the finish line cheering you on like you are Usain Bolt.

Plus if you do sign up for a Craft Beer 5k, you don’t want to drink alone…

And Bonus #6: Always Warm Up and Cool Down

Your body needs to warm up before your muscles are ready to go, especially on race day. Your warm up should get your heart pumping a bit faster and increase your breathing rate slightly. Your best bet: 5-10 minutes of light jogging or walking. Get your body in the running groove so that when you set off from the starting line you are already in race mode, rather than in warm up mode (this also helps to work out those pre-race jitters).

When you cruise through the finish line, slow to a walk but keep moving. A 5-10 minute cool down walk is perfect. This is enough time to slowly bring your cardio-respiratory rate back to normal but still pump oxygen-rich blood to your now-recovering leg muscles.

5-Weeks to a 5k: A Training Program for Beginners

If your main goal is to cross the finish line, this program is for you.

This plan mixes walking and running intervals, gradually increasing the miles you run and decreasing the distance you walk. You’ll find your running workouts introduce distance days and intervals…even beginners should work intervals!

You will either cross-train or rest on your days off. Cross-training can include swimming, cycling, yoga, strength training…basically anything other than running. If your legs need a break but you’ve got energy in the bank, try rowing. If you need a complete day off, take it!

You can shift workouts around during the week but try to take at least one day off in between runs. I’ve laid out this plan specifically so that your longer runs fall on weekends when you are well rested and have more time.

Let’s get to work.

Week 1

The way to get started is to quit talking and start doing. Walt Disney

Monday – Rest or X-train

Tuesday – Run 8 minutes, walk 1 minute, repeat

Wednesday – Rest or X-train

Thursday – Rest or X-train

Friday – Intervals: .25 miles fast pace, .25 miles recovery pace, repeat for 2 miles

Saturday – Rest or X-train

Sunday – Distance: 2 miles

Week 2

A river cuts through a rock not because of it’s power, but it’s persistence.

Monday – Rest or X-train

Tuesday – Run 10 minutes, walk 1 minute, repeat

Wednesday – Rest or X-train

Thursday – Rest or X-train

Friday – Intervals: .25 miles fast pace, .25 miles recovery pace, repeat for 2.5 miles

Saturday – Rest or X-train

Sunday – Distance: 2.3 miles

Week 3

It always seems impossible until it is done.

Monday – Rest or X-train

Tuesday – Run 12 minutes, walk 1 minute, repeat

Wednesday – Rest or X-train

Thursday – Rest or X-train

Friday – Intervals: .25 miles fast pace, .25 miles recovery pace, repeat for 3 miles

Saturday – Rest or X-train

Sunday – Distance: 2.7 miles

Week 4

I am too positive to be doubtful, too optimistic to be fearful and too determined to be defeated. Hussein Nishah

Monday – Rest or X-train

Tuesday – Run 10 minutes, walk 1 minute, repeat 2 times

Wednesday – Rest or X-train

Thursday – Rest or X-train

Friday – Intervals: .5 miles fast pace, .5 miles recovery pace, repeat for 3 miles

Saturday – Rest or X-train

Sunday – Distance: 3.1 miles

Week 5

I fall. I rise. I mistakes. I live. I learn. I’ve been hurt but I’m here. I’m human. I’m not perfect. But I am thankful.

Monday – Rest or X-train

Tuesday – Run 12 minutes, walk 1 minute, repeat 2 times

Wednesday – Rest or X-train

Thursday – Intervals: .25 miles fast pace, .25 miles recovery pace, repeat for 3.5 miles

Friday – Rest or X-train

Saturday – Rest

Sunday – Race day!

Notes from Julia

You’ll notice by Week 5 you’re surpassing your goal of 3.1 miles and reaching 3.5 miles for your distance and speed runs. Here’s why…

I’ve been at the starting line and I tell you what, it’s really nice to know that you don’t just have what it takes, but that you have more than it takes to finish strong. Hitting 5k+ kind of miles when you are racing 3.1 does wonders for your self-confidence and mental stamina.