Transitioning from everyday exerciser to running your first event can be exciting, motivating and incredibly daunting. With summer just around the corner, there are a lot of outdoor running events coming up, so if you’ve been thinking about doing your first 5km run, now is the perfect time to get started!
Here are our top tips to help you run your first 5km event.
Form a workout plan
On a piece of paper, work out how many weeks you have until your 5km event and draw up a table with a row for each week. Write down the minimum days you want to be training each week, and plan out your workouts.
There should be some build up in distance and run vs. walk time over the weeks in the leadup to your event. You should also have some kind of resistance training such as weights, yoga or pilates to build body strength which will improve your running and help prevent injury.
For example, if there are seven weeks until your event and you want to train three times a week, you could do something like this:
| MONDAYS | WEDNESDAYS | FRIDAYS | |
| WEEK ONE | 30 mins intervals Run or jog 1 min/ Walk 1 min |
Resistance training and stretching |
Complete distance: 1km |
| WEEK TWO | 30 mins intervals Run or jog 2 mins/ Walk 1 min |
Resistance training and stretching |
Complete distance: 2kms |
| WEEK THREE | 30 mins intervals Run or jog 3 mins/ Walk 1 min |
Resistance training and stretching |
Complete distance: 3kms |
| WEEK FOUR | 30 mins intervals Run or jog 4 mins/ Walk 1 min |
Resistance training and stretching |
Complete distance: 4kms |
| WEEK FIVE | 30 mins intervals Run or jog 5 mins/ Walk 1 min |
Resistance training and stretching |
5km timed personal best |
| WEEK SIX | 30 mins intervals Run or jog 6 mins/ Walk 1 min |
Resistance training and stretching |
5km timed, beat your personal best |
| WEEK SEVEN | 30 mins intervals Run or jog 7 mins/ Walk 1 min |
Resistance training and stretching |
5km timed, beat your personal best |
Get started
Put your workout plan up on your fridge and tick off your workouts as you go. If something comes up and you miss a workout, shift it to another day to ensure you keep up your training momentum.
Get the right gear
If the tread has worn off your shoes, it’s definitely time to replace them. When you do more running, it’s important to have good support and grip in your footwear. Also consider investing in a lightweight rain jacket so you can still go out if it’s raining. Remember, raindrops won’t hurt you 😉
Get others involved
Training with other people is far more motivating than going it alone. Talk your friends, family or co-workers into doing the event with you. There are some 5km events that allow older children to enter, so you could sign the whole family up.
Image / FreeDigitalPhotos.net – Sura Nualpradid