Summer is the perfect time to train for your first 5K. With this expert plan, you’ll build endurance, confidence and cross the finish line feeling stronger than ever!
Welcome to the ‘5K club’, a club where excitement, empowerment and a sense of feeling challenged all come together. Whether you’re a seasoned runner or just starting out, a 5K (3.1 miles) is the perfect goal. It’s achievable with the right training, yet just tough enough to give you that satisfying sense of accomplishment when you cross the finish line. Of all the races you’re likely to hear about, a 5K is sure to be one of the least demanding and least intimidating. It’s the perfect starting point for your first race, but how do you get started, how should you structure your training and what should you wear to feel comfortable every step of the way?
We’ve got you covered! From first steps to finish line, we’ll guide you through everything you need to know to train for your first 5K running race or timed run. Plus, we’ve rounded up some of the best events to sign up for because, let’s face it, when you’ve registered for a mass participation challenge, the motivation and excitement for race day really kicks in – and there’s no backing out!
The perfect distance
Since the growth of parkrun (a 5K timed run launched in London 2004 and now held at more than 2,000 locations worldwide), the 5K distance has become the perfect introductory event for many, and a nice challenge to strive for without feeling under too much pressure. ‘A 5K is ideal for novice runners, while also offering a good test of speed for more advanced athletes,’ says Danny Mackey, coach to Olympic athletes and head coach of Brooks Beasts (brooksrunning.com). ‘For most beginners, a 5K takes about 30–35 minutes or more to complete which, in the grand scheme of things, is not a huge commitment in terms of training – and not too overwhelming on race day either.’
For new and regular runners, eight weeks is the perfect amount of time to prepare for a 5K. It’s enough time for building endurance, increasing stamina and working up to a strong pace. ‘The plan on page 43 includes low-intensity, steady-state running as well as a weekly long run,’ says Mackey. ‘A long run is simply a slow run with the challenge of running a steady pace for the entire duration of the run. This gives the body time to adapt to the stimulus of a long run, while also allowing you to become familiar with appropriate recovery strategies following long runs.’ Turn the page for your exclusive eight-week training plan.
Get ready to race
Before the big day, you’ll have spent weeks preparing. Whether your goal is to finish strong, run the whole way or simply soak up the atmosphere, we’ve got you covered with these top race-day tips from Julie Stackhouse, assistant coach of the Brooks Beast.
Before race day
Be prepared.
‘Lay out your race kit, trainers, race bib, hat and sunglasses – everything you need to be successful on race day. Don’t forget to also check the weather to make final race-day preparations.’
Eat to compete.
‘Stick to a pre-race meal that you know works well for you, and stay hydrated throughout the day. This isn’t the best time to experiment with new or spicy foods.’
Map it out.
‘Figure out your morning plan. How long will it take to travel to your course? Can you park? What time does it start? Are there starting waves? Also
allow a little extra time for a proper warm-up as well as potential traffic, and road closures if it’s a larger race.’
On race day
Be confident in your prep
‘Whether you checked every single box during training or not, be positive that you prepared as best as you were able so you could line up healthy on the day and have the best experience possible.’
Warm it up!
‘A proper warm-up is key to feeling good during the race. Five-to-10 minutes of very easy paced jogging followed by a couple of running form drills (high-knees, side skips and leg swings) is a good way to loosen up your muscles and get your heart rate up.’
Have fun!
‘You’ve worked hard to get to the start line, so soak in every moment getting to the finish line. Enjoy the course, competition, spectators, support, the thrill of racing and pushing yourself to new experiences with other runners. You may just get a PB or make a new friend along the way!’
Race to success
From Birmingham to Bath, Buckinghamshire and Staines, here’s our pick of the best 5K races taking place up and down the country this year.
Birmingham Running Festival
July 20, birminghamrunningfestival.com
The Birmingham Running Festival, held at Sutton Park in Sutton Coldfield, offers a scenic 5K route through a stunning 2,400-acre National Nature Reserve. The event has a community vibe and includes a Junior race.
Two Tunnels Railway Races 5K
August 17, relishrunningraces.com
This unique event takes you past some of Bath’s most stunning historic architecture and features the longest underground section of any 5K in the UK, making it a completely one-of-a-kind race experience.
Run Thorpe Park 5K & 10K
September 7, runthorpepark.com
Starting inside the resort beneath the iconic rides, this race kicks off at 8:30am before the park opens. You’ll race on a mostly flat 5K loop through the park. After you cross the finish line, you’ll have full access to rides and attractions.
Great South Run 5K
October 18, greatrun.org
If you’re not ready for the 10-mile Great South Run in Portsmouth, the 5K option is the perfect way to get involved. Experience the same electric atmosphere, with live bands and charity cheer squads, and stunning sea views as you run along the coast.
All the gear!
One of the best things about running is that it doesn’t have to be complicated or expensive, but there are a few essentials that can make your runs more comfortable
QuietComfort Headphones
£295, bose.co.uk
The perfect companion to your personalised playlist – and in a beautiful lilac colour, too – these headphones offer a soft, secure fit that’ll stay in place throughout your run.
Innermost Hydrate Blend
£29.95, innermostglobal.com
Designed to support hydration throughout training and aid recovery by replenishing fluids and salts, these sugar- and silica-free electrolytes are packed with vitamins and minerals. They’re a clean and effective way to keep hydrated during your training runs and on race day.
Oner Active Unified leggings
£52, uk.oneractive.com
The moisture-wicking material in these Unified leggings will draw sweat away from your skin, while their silky-soft compression material and figure-hugging high waistband ensure they stay in place – no matter what your pace.
Brooks Glycerin Max
£180, brooksrunning.com
This shoe has a high stack of nitrogen-infused, dual-cell technology in the midsole, paired with a GlideRoll Rocker sole, which helps propel your feet forward effortlessly, delivering an ultra-bouncy, comfortable feel. They’re light and responsive with every step.
Adidas Techfit Control x RHEON Bra
£65, adidas.co.uk
A well-fitted racerback sports bra that keeps you comfortable when running, with Strips of RHEON that support your breasts during high-intensity movements whilst remaining flexible and unrestrictive.
Lululemon Another Mile Vest
£148, lululemon.co.uk
Ideal for cooler weather, this gilet has secure pockets on either side, while the water-repellent fabric keeps you dry during unexpected showers. Plus, its breathable material ensures you stay comfortable, even if the sun does decide to make an appearance.
