5K Running Guide for Absolute Beginners

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Are you planning on running a 5K to raise money this spring? Or are you personally challenging yourself to get through a 5K as a celebration of how far you’ve come toward achieving your fitness goals? Regardless of your motivation, the idea of running a 5K can be overwhelming if you’ve never completed one before. The good news is that you CAN run a 5K, and in less time than you might think! This 5K running guide for absolute beginners will help you get across that finish line.

If you plan to run a 5K, we recommend reading the following:

If you’re a newbie runner, this free running guide is the perfect starting point for you. Over the first few weeks of training, our focus will remain on cardio-walking and muscle building. In fact, you won’t start running until the fourth week. This will give your body a chance to gradually build the strength and endurance you’ll need to run a 5K. Remember, it’s smart to check with your doctor before jumping into a new exercise program, especially if you haven’t worked out in a while.

5K Running Guide for Absolute Beginners

5K Running Guide for Absolute Beginners2

Below are the three components to understanding the training guide. Carefully review each one and follow the running schedule over the next 8 weeks. Check in your community for upcoming 5K races. Running can be life changing!

  • Cardio Walk (CW)
    Walk at a fast pace, with arms at about chest level, swinging them front-to-back as if you were running. This type of walking increases your cardiovascular strength, but it also boosts metabolism for increased fat-burning power. The cardio walking in our free running guide helps you ease up to a 5K.
  • Mile (M)
    On this free beginner running guide, you’ll notice a number followed by an M. This indicates you should cardio walk or run the specified number of miles. At the start of the first week, you’ll cardio walk just 1 mile. Over the remaining weeks, you’ll gradually increase until you’ve worked up to that 3.1 mile/5K goal.
  • Strength Training (ST)
    Running a 5K requires muscle strength and endurance. This running schedule for absolute beginners builds in strength training time, so that you tone the muscles you’ll need to carry you to the finish line. You might like to try our 4-Minute Kettle Bell Fat Blaster or The Body Weight Workout.

Keep your body fueled properly so that you have the energy to complete that 5K. Check out our 7 Day Clean Eating Menu or 15 Snacks for All-Day Energy.

Now that you know the lingo and have right resources on hand, you’re ready to start training. In just a few months, impress your family and friends with your new achievement!

Download your copy of the 5K Running Guide for Absolute Beginners. It’s FREE!

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5 Comments on "5K Running Guide for Absolute Beginners"

  1. ash  November 14, 2015

    Thanks for this, I wont be doing a 5K but am applying to be in the police and this training plan is perfect for that too as it requires strength training. 🙂

    • SkinnyMs  November 14, 2015

      Good for you! Let us know about the training for the academy. Best of luck. 🙂

  2. Michael Brandon  October 24, 2016

    Thanks for great tips, I am so happy to get started. I want to run the whole thing this year.

  3. Ginean  January 6, 2018

    Thanks for guide, i am running my first 5k April 2018.


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