5K Training Plan for Beginners
November 3, 2022 / ASICS Australia
Having a training plan in place can help ensure your mind and body are both prepared for your 5k race.
Thinking of running a 5k?
Whether you’re a new or returning runner, completing a 5k is a realistic goal to start with. With guided training and a positive mindset, beginner runners can feel confident as they prepare for their 5k.
Following a training plan, like “ My First 5K Training Program ” in the ASICS RunKeeper app , is a great way to help prepare for your 5k race. There are also many resources available online if you’d like more tips for running your first 5k .
Invest in a quality pair of running shoes
Before running your first 5k, it’s important to invest in a good pair of running shoes. Quality running shoes can help boost performance and relieve some of the stress that’s placed on your feet during long-distance runs. However, the best ASICS running shoe for your 5k will depend on several factors, such as your running style and goals.
ASICS running shoes to help you conquer your first 5k
Consider your running abilities and needs while deciding on a pair of shoes for your 5k race. For example, ASICS has shoes that highlight a number of features, such as:
- Bounce
- Cushion and support
- Protection and stability
- Speed and energy support
Here are some of the top 5k running shoes recommended by ASICS experts:
GEL™ technology incorporated within the GEL-KAYANO™ offers improved protection and stability for runners of different skill levels.
The GEL-NIMBUS™ running shoe is designed for excellent cushioning. These running shoes are recommended for a beginning or returning runner who wants better cushioning from repeated impacts during a long run.
The MAGIC SPEED™ running shoe is for runners who want to get serious and improve their personal best or run with even more speed. This running shoe is designed for racing and can help you maintain your stride while conserving energy.
Designed for added bounce, the NOVABLAST™ running shoe offers a responsive feel and energetic rebound. With a wide range of models and colors, you’re sure to find a running shoe that fits your particular style.
How to go from beginner to running a 5k
There are a wide range of plans and training tips that help beginning runners ease into a 5k run. Follow these tips on how to better train for a 5k.
1. Set goals
Goal setting is critical before training for your first 5k. When learning how to set goals for your first 5k run, you’ll want to focus on:
- Determining your running goal
- For example, are you trying to achieve a target finishing time?
- Tracking your progress
- Log your exercises
- Use apps like the ASICS RunKeeper App to track your workouts
- See how you are progressing towards your goals
- Setting a date for your 5k race
Use a specific date to:
- Set an end date for your training
- Inform your training milestones
- Help ensure you meet your goal
2. Follow a basic training plan
The simplest way to work towards running longer distances, such as a 5k, is through incremental training. Many six-week 5k training plans can be found online, but an app is often easier to manage and can tailor training plans based on your specific goals. For example, the ASICS RunKeeper App allows you to:
- Design training plans based on your running ability
- Set a flexible training schedule
- Measure your progress towards your first 5k run
On top of the “ My first 5k ” training program, basic training plans are also available to follow on the ASICS RunKeeper App . Simply head to the guided workouts sectionto accesscoach-led programs while enjoying the first 1-3 workouts for free!
3. Incorporate strength training and stretching
Beginning and returning runners alike often forget the power of strength training. Strength training makes running a 5k easier. Strength training workouts don’t always require a lot of additional equipment or planning. A basic strength training plan is easy to follow. Some exercises for increasing strength include:
- Upper body. Upper body exercises may help with your running training. Exercises like bent-row, reverse-grip bent-row, military press, and medicine ball throws help strengthen your upper body without requiring expensive equipment.
- Lower body. Lower body exercises help increase your legs’ endurance. Exercises like leg press, squat, and box jumps train your legs and are easy for beginners.
Planning strength exercises can be hard. Guided Workouts in the ASICS RunKeeper App enables you to get coaching from a recorded instructor anywhere. These workouts are time-based and can be done outside or on a treadmill. Stretching is also important. After you complete a strength routine, don’t forget to stretch. Stretching allows your muscles to recover quicker and helps prevent injury. This is important for beginner runners who may be exercising more than usual.
4. Hydrate and rest when necessary
Like stretching, it’s important to stay hydrated and well-rested while training for a 5k. Although it may sound counterintuitive, resting helps your training. Like stretching, giving your body rest helps your muscles recover. If you push your muscles too hard, you may become sore which could impact future training.
Resting can also help lower your chance of injury, especially for beginner runners who are training for their first 5k. If you feel tired before a run, it could be best to give yourself a rest. Let your muscles and mind prepare for a better day of training the next day.
Cross the finish line in comfort and style
High-quality gear can make a difference when preparing for any long-distance race. ASICS has everything you need to feel comfortable and confident on race day, from running shoes to accessories and apparel.
Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.
