{"id":436,"date":"2018-12-06T20:20:51","date_gmt":"2018-12-06T20:20:51","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/index.php\/2018\/12\/06\/2018-12-6-5-tips-for-running-and-surviving-your-first-5k\/"},"modified":"2023-10-06T16:00:03","modified_gmt":"2023-10-06T15:00:03","slug":"tips-for-running-your-first-5k","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/tips-for-running-your-first-5k\/","title":{"rendered":"How to start training for a 5k: 8 game-changing tips"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>Training for a 5k is a major milestone for many beginner runners. <\/p>\n\n\n\n<p>I remember when I crossed the finish line at my first 5k. I felt a huge sense of achievement and satisfaction &ndash; all the training and tears had paid off! <\/p>\n\n\n\n<p>Little did I know it would mark the start of my love affair with running and I would go on to run multiple 5k runs, 10k runs and half marathons. <\/p>\n\n\n\n<p>And it seems I&rsquo;m not alone.<\/p>\n\n\n\n<p>Among road running events, the 5k distance is one of the most popular races for novice and beginner runners.<\/p>\n\n\n\n<p>The most popular road race in the US is the 5k, with more than 8.9 million registrants in 2019, according to Running USA.<\/p>\n\n\n\n<p>Whilst a 5k is not as gruelling as a 10k or half marathon, it still represents a sizeable challenge for those just starting out on their running journey. <\/p>\n\n\n\n<p>So if you&rsquo;re currently training for a 5k, or preparing to do so, this guide will provide you with all the essential 5k running tips to make your training a success.<\/p>\n\n\n\n<p>In this guide, we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How long is a 5k run?<\/li>\n\n\n\n<li>How long does it take to run a 5k?<\/li>\n\n\n\n<li>What is a good 5k time?<\/li>\n\n\n\n<li>Training for a 5k: Choosing the right training plan<\/li>\n\n\n\n<li>8 game changing 5k running tips<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-533x1024.webp\" alt=\"training for a 5k\" class=\"wp-image-13281\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"training for a 5k\" class=\"wp-image-13281 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-533x1024.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/training-for-a-5k-1.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How long is a 5k?<\/h2>\n\n\n\n<p>A 5k in miles is 3.1 miles. <\/p>\n\n\n\n<p>This is exactly half the distance of a 10k which is 6.2 miles. <\/p>\n\n\n\n<p>If you&rsquo;re building up to running your first 5k, then 3.1 miles may sound unachievable, if not daunting, for you right now.<\/p>\n\n\n\n<p>I&rsquo;m here to tell you that it&rsquo;s natural to feel like this.<\/p>\n\n\n\n<p>Every runner has to start somewhere.<\/p>\n\n\n\n<p>If you&rsquo;ve only run a few hundred metres to date, you will need to put in the training to get your body used to running longer distances. <\/p>\n\n\n\n<p>With the right mindset and training, you will get to where you want to be. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-long-does-it-take-to-run-a-mile\/\">How long does it take to run a mile? Fastest mile time + averages by age and gender<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How long does it take to run a 5k?<\/h2>\n\n\n\n<p>You may be wondering: &ldquo;What is the average 5k time?&rdquo;<\/p>\n\n\n\n<p>How fast you run a 5k will depend on a variety of factors, including your age, gender, fitness levels and running experience. <\/p>\n\n\n\n<p>Even the weather and terrain can impact your running times!<\/p>\n\n\n\n<p>Here are the average 5k times by running ability:<\/p>\n\n\n\n<ul>\n<li>The average 5k time for a <strong>beginner runner<\/strong> is between 32 to 40 minutes.&nbsp;<\/li>\n\n\n\n<li>The average 5k time for an <strong>intermediate runner<\/strong> is between 23 to 30 minutes.<\/li>\n\n\n\n<li>The average 5k time for an <strong>advanced runner<\/strong> is between 20 to 25 minutes.<\/li>\n<\/ul>\n\n\n\n<p>The world record 5k time is 12 minutes 49 minutes &ndash; but clearly you won&rsquo;t be trying to match up to this time on race day.<\/p>\n\n\n\n<p>If I&rsquo;ve learned anything from running over the years, it&rsquo;s that it&rsquo;s all about running your own race.<\/p>\n\n\n\n<p>Don&rsquo;t compare yourself to other runners and focus on what your training has taught you about your running style.<\/p>\n\n\n\n<p>The above times are averages only &ndash; you may achieve a time that&rsquo;s faster or slower than this according to your running ability. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\">What is the average time to run a 5k?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-683x1024.png\" alt=\"training for a 5k\" class=\"wp-image-8451\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-683x1024.png.webp\" alt=\"training for a 5k\" class=\"wp-image-8451 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is a good 5k time?<\/h2>\n\n\n\n<p>It&rsquo;s difficult to say for sure what a &lsquo;good&rsquo; 5k time is because it&rsquo;s different for each individual.<\/p>\n\n\n\n<p>How fast you run a 5k will depend on factors like your age, gender, running ability and fitness levels. <\/p>\n\n\n\n<p>You can check out my guide on <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\" data-type=\"post\" data-id=\"4639\">average 5k times by age and gender<\/a> to work out your average time depending on your age and gender. <\/p>\n\n\n\n<p>If you can run your first 5k in under 30 minutes, then this is a huge achievement!<\/p>\n\n\n\n<p>Most beginner runners will run their first 5k in between 32 and 40 minutes. <\/p>\n\n\n\n<p>Of course, many runners run a 5k then go on to run many more in the hope of improving their 5k race time. <\/p>\n\n\n\n<p>Whatever your personal best or goal race time, make sure it is aligned with your fitness levels and running ability. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/advanced-5k-training-plan\/\" data-type=\"post\" data-id=\"8461\">The ultimate advanced 5k training plan: Week by week plan + printable<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Training for a 5k: Choosing the right training plan<\/h2>\n\n\n\n<p>Typically, there are three types of 5k training plan:<\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k training plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/8-week-beginner-5k-training-plan\/\" data-type=\"post\" data-id=\"5771\">Beginner 5k training plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/intermediate-5k-training-plan\/\" data-type=\"post\" data-id=\"4238\">Intermediate 5k training plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/advanced-5k-training-plan\/\" data-type=\"post\" data-id=\"8461\">Advanced 5k training plan<\/a><\/li>\n<\/ul>\n\n\n\n<p>Which plan you choose will depend on your goal race time, fitness level and running experience. <\/p>\n\n\n\n<p>Here is a breakdown of each plan:<\/p>\n\n\n\n<p><strong>Couch to 5k training plan<\/strong><\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.runwithcaroline.com\/10-week-couch-to-5k-training-plan\/\" data-type=\"post\" data-id=\"5504\">Couch to 5k training plan<\/a> is one of the most popular training programs.<\/p>\n\n\n\n<p>It combines running and walking, meaning it&rsquo;s a beginner-friendly plan for those new to running.<\/p>\n\n\n\n<p>Couch to 5k training plans typically last between 9 to 12 weeks and they are designed to slowly build your endurance and stamina over the course of the program.<\/p>\n\n\n\n<p>The idea is that you gradually increase the amount of time in which you run and decrease the amount of walking intervals.<\/p>\n\n\n\n<p>Many runners who complete Couch to 5k go on to run 5ks, 10ks and even half marathons.<\/p>\n\n\n\n<p><strong>Beginner 5k training plan<\/strong><\/p>\n\n\n\n<p>A <a href=\"https:\/\/www.runwithcaroline.com\/8-week-beginner-5k-training-plan\/\" data-type=\"post\" data-id=\"5771\">beginner 5k training plan<\/a> is ideal if you&rsquo;ve recently started running and have a good base level of fitness.<\/p>\n\n\n\n<p>Most beginner 5k training plans will get you running at least 1 mile in the first week and will typically include:<\/p>\n\n\n\n<ul>\n<li>2-3 easy runs per week<\/li>\n\n\n\n<li>1 long run per week<\/li>\n\n\n\n<li>3 rest days<\/li>\n<\/ul>\n\n\n\n<p>With a beginner 5k training plan, you can expect to run a 5k in between 32 to 40 minutes. <\/p>\n\n\n\n<p><strong>Intermediate 5k training plan<\/strong><\/p>\n\n\n\n<p>An <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-5k-training-plan\/\" data-type=\"post\" data-id=\"4238\">intermediate 5k training plan<\/a> is for you if you&rsquo;ve run a number of 5k events and you&rsquo;re looking to improve your 5k race time.<\/p>\n\n\n\n<p>An intermediate 5k training plan will include:<\/p>\n\n\n\n<ul>\n<li>3 easy runs<\/li>\n\n\n\n<li>1 long run<\/li>\n\n\n\n<li>1 speed training session<\/li>\n\n\n\n<li>1 optional strength training session<\/li>\n\n\n\n<li>2 rest days<\/li>\n<\/ul>\n\n\n\n<p>With an intermediate 5k training plan, you can expect to run a 5k in between 23 to 30 minutes. <\/p>\n\n\n\n<p><strong>Advanced 5k training plan<\/strong><\/p>\n\n\n\n<p>An <a href=\"https:\/\/www.runwithcaroline.com\/advanced-5k-training-plan\/\" data-type=\"post\" data-id=\"8461\">advanced 5k training plan<\/a> is ideal if you&rsquo;ve run many 5k events and races at other distances and you&rsquo;ve been running for several years. <\/p>\n\n\n\n<p>An advanced 5k training plan will include:<\/p>\n\n\n\n<ul>\n<li>1-2 easy runs<\/li>\n\n\n\n<li>1 pace run<\/li>\n\n\n\n<li>1 long run<\/li>\n\n\n\n<li>2 speed training sessions<\/li>\n\n\n\n<li>1 optional strength training session<\/li>\n\n\n\n<li>1-2 rest days<\/li>\n<\/ul>\n\n\n\n<p>With an advanced 5k training plan, you can expect to run a 5k in between 20 to 25 minutes. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5k-in-under-25-minutes-training-plan\/\" data-type=\"post\" data-id=\"1494\">How to run a 5k in under 25 minutes<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-683x1024.png\" alt=\"training for a 5k\" class=\"wp-image-8452\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-683x1024.png.webp\" alt=\"training for a 5k\" class=\"wp-image-8452 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2018\/12\/5k-running-tips-2.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Training for a 5k: 8 game changing training tips<\/h2>\n\n\n\n<p><strong>#1 Fuel your runs<\/strong><\/p>\n\n\n\n<p>You&rsquo;ll be training for 6 to 10 weeks ahead of your first 5k race depending on your training plan. <\/p>\n\n\n\n<p>It&rsquo;s important you fuel your body in the right way during this period. <\/p>\n\n\n\n<p>Think of your body as a car &ndash; it requires fuel in order to run efficiently. <\/p>\n\n\n\n<p>Plan to eat a light snack before your runs. <\/p>\n\n\n\n<p>Try and have something 30 to 60 minutes before you run. You&rsquo;ll want to avoid anything that sits too heavily in your stomach.<\/p>\n\n\n\n<p>Here are some good options for light snacks:<\/p>\n\n\n\n<ul>\n<li><p class=\"\">Porridge with bananas or blueberries (check out my other <a href=\"https:\/\/www.runwithcaroline.com\/simple-and-delicious-porridge-recipes-for-runners\/\">porridge recipes for runners<\/a>)<\/p><\/li>\n\n\n\n<li><p class=\"\">Wholegrain toast with avocado and scrambled or poached eggs<\/p><\/li>\n\n\n\n<li><p class=\"\">Wholegrain toast with salmon and scrambled eggs<span style='font-size: revert; color: initial; font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Oxygen-Sans, Ubuntu, Cantarell, \"Helvetica Neue\", sans-serif;'> <\/span><\/p><\/li>\n\n\n\n<li><p class=\"\">Healthy granola<\/p><\/li>\n\n\n\n<li><p class=\"\">A bagel with banana and peanut butter on top<span style='font-size: revert; color: initial; font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Oxygen-Sans, Ubuntu, Cantarell, \"Helvetica Neue\", sans-serif;'> <\/span><\/p><\/li>\n\n\n\n<li><p class=\"\">Freshly made smoothie<\/p><\/li>\n<\/ul>\n\n\n\n<p>If your run is early in the morning and you can&rsquo;t stomach any food, then consider a &lsquo;fasted&rsquo; run or just have a morning coffee. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-a-run\/\">What to eat before a run: 3 essential tips for runners<\/a><\/p>\n\n\n\n<p><strong>#2 Make time for recovery<\/strong><\/p>\n\n\n\n<p>Rest and recovery&nbsp;are essential for any runner looking to stay injury free.<\/p>\n\n\n\n<p>Make time for recovery in between runs and ensure you have adequate rest days in the lead up to the 5k race itself. <\/p>\n\n\n\n<p>Don&rsquo;t be tempted to overdo it before race day!<\/p>\n\n\n\n<p>Many runners consider rest days lost time. Don&rsquo;t worry &ndash; you won&rsquo;t lose all your running fitness in one day!<\/p>\n\n\n\n<p>If you are itching to do some exercise, take some time to do something other than running.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a>&nbsp;(or &lsquo;active recovery&rsquo;) activities like yoga and walking are all good examples.<\/p>\n\n\n\n<p>You&rsquo;ll also want to reduce your mileage in the final week of your training plan. This is to prevent that <a href=\"https:\/\/www.runwithcaroline.com\/heavy-legs-when-running\/\">heavy legs feeling<\/a> on race day.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-recovery-shoes-for-runners\/\" data-type=\"post\" data-id=\"9240\">The best recovery shoes for runners: Oofos slides vs Hoka slides<\/a><\/p>\n\n\n\n<p><strong>#3 Check out the course before you run<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re going to sign up for a 5k race, a good tip is to check out the course and terrain before you run.<\/p>\n\n\n\n<p>If the course is hilly or along trails, for example, you will have to give more consideration to your pace and speed.<\/p>\n\n\n\n<p>This is because you won&rsquo;t be able to adopt your normal pace and speed on a hilly terrain.<\/p>\n\n\n\n<p>A good rule of thumb is to add one to three minutes to your overall time.<\/p>\n\n\n\n<p>For example, if you normally <a href=\"https:\/\/www.runwithcaroline.com\/5k-in-under-25-minutes-training-plan\/\">run a 5k in under 25 minutes<\/a> on a flat terrain, you&rsquo;ll probably end up doing it in 28-29 minutes on a hilly course.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-expect-at-your-first-parkrun\/\">Love to run: What to expect at your first Parkrun<\/a><\/p>\n\n\n\n<p><strong>#4 Remember to warm up<\/strong><\/p>\n\n\n\n<p>There has been a lot of debate over the years as to whether or not a <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">warm up<\/a> is beneficial for you before and after a run.<\/p>\n\n\n\n<p>A warm up is a great way to get your body and mind ready for the run ahead.<\/p>\n\n\n\n<p>It also gives your muscles, bones and joints a chance to loosen up, and gently brings up your heart rate and makes it easier to get into the swing of things.<\/p>\n\n\n\n<p>A good warm up should leave you exhilarated, energised and excited!<\/p>\n\n\n\n<p>Do some <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a>, or walk or jog for a short period of time to get your heart rate going.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\">How to warm up before a run: 4 actionable tips<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-683x1024.webp\" alt=\"training for a 5k\" class=\"wp-image-13136\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-683x1024.webp\" alt=\"training for a 5k\" class=\"wp-image-13136 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/first-half-marathon-tips-1-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#5 Pace yourself<\/strong><\/p>\n\n\n\n<p>This is probably one of the most important 5k running tips when it comes to running your first 5k.<\/p>\n\n\n\n<p>Many runners make the mistake of speeding off from the start line, and quickly run out of energy.<\/p>\n\n\n\n<p>This not only impacts the rest of your race, but also affects your confidence as your race didn&rsquo;t quite go to plan.<\/p>\n\n\n\n<p>Start slow then pick up your pace later in the race when you feel comfortable to do so.<\/p>\n\n\n\n<p>Another reason to start slow is that it makes it easier and more fun to pass people later in the race.<\/p>\n\n\n\n<p>This is a huge confidence boost and is a good way to motivate you to stay the distance.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/\">How to pace your run<\/a><\/p>\n\n\n\n<p><strong>#6 Ignore your time<\/strong><\/p>\n\n\n\n<p>While it&rsquo;s great to have a goal time in mind, just focus on crossing the finish line, whether it takes you 25 minutes or 45 minutes.<\/p>\n\n\n\n<p>You&rsquo;ll likely develop an idea of your finish time during your training plan in the weeks running up to the race.<\/p>\n\n\n\n<p>A lot of things can happen on race day to affect this &ndash; from the race conditions to the weather.<\/p>\n\n\n\n<p>Run at a pace comfortable for you &ndash; there will be plenty of opportunities to improve on your time in follow up races.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.parkrun.org.uk\/\" target=\"_blank\" rel=\"noopener\">Parkrun<\/a> is a great (and free) way to run a weekly, timed 5k and have a log of all your races.<\/p>\n\n\n\n<p>It&rsquo;s a great motivating factor to try and beat your previous race time.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-time-to-run-a-5k\/\">Run a faster 5k: What is the average time to run a 5k?<\/a><\/p>\n\n\n\n<p><strong>#7 Believe in yourself<\/strong><\/p>\n\n\n\n<p>Fear and fear of the unknown is often what holds us back and makes our inner critic ever more powerful.<\/p>\n\n\n\n<p>All those negative thoughts whirring around your head: &ldquo;I&rsquo;m not good enough&rdquo;, &ldquo;I can&rsquo;t do this&rdquo; and &ldquo;I&rsquo;m a failure&rdquo;.<\/p>\n\n\n\n<p>These are all the work of your inner critic &ndash; that little monster on your shoulder.<\/p>\n\n\n\n<p>Start replacing your inner critic with your positive inner voice.<\/p>\n\n\n\n<p>Put aside the negative self talk and practice positive affirmation: &ldquo;I am good enough&rdquo;, &ldquo;I can do this&rdquo; and &ldquo;I will succeed&rdquo;.<\/p>\n\n\n\n<p>The more you create a positive, confident internal dialogue, the more your mind will start to believe it and finish your 5k with success.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/keep-your-running-motivation-during-the-pandemic\/\">5 practicable tips to keep your running motivation during the pandemic<\/a><\/p>\n\n\n\n<p><strong>#8 Perfect your form<\/strong><\/p>\n\n\n\n<p>Proper running form will go a long way to shave valuable seconds off your race times.<\/p>\n\n\n\n<p>Running form is all about running in the most efficient way possible so the least amount of stress is put on your muscles and joints when you run. <\/p>\n\n\n\n<p>Posture, arm swing, running cadence and foot strike are all essential components of running form.<\/p>\n\n\n\n<p>Check out my <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">running form guide<\/a> for more tips and advice. <\/p>\n\n\n\n<div class=\"\n  summary-block-wrapper\n\n  summary-block-collection-type-blog\n\n  summary-block-setting-text-size-medium\n  summary-block-setting-text-align-left\n\n  summary-block-setting-design-carousel\n  summary-block-setting-design-list-thumbnail-left\n\n  summary-block-setting-metadata-position-below-content\n  summary-block-setting-primary-metadata-none\n  summary-block-setting-secondary-metadata-none\n\n  summary-block-setting-show-thumbnail\n  summary-block-setting-show-title\n  summary-block-setting-show-price\n  summary-block-setting-hide-excerpt\n\n  sqs-gallery-design-carousel\n\n  \">\n<p>&nbsp;<\/p>\n<div class=\"summary-item-list-container sqs-gallery-container\">\n<div class=\"summary-item-list sqs-gallery\">\n<div class=\"\n          summary-item\n          summary-item-record-type-text\n          sqs-gallery-design-carousel-slide\n\n           summary-item-has-thumbnail\n\n          summary-item-has-cats\n          summary-item-has-tags\n          summary-item-has-author\n          summary-item-has-comments-enabled\n          \">\n<p>&nbsp;<\/p>\n<p><!-- End .summary-content --><\/p>\n<\/div>\n<p><!-- End .summary-item --><\/p>\n<\/div>\n<p><!-- End .summary-item-list --><\/p>\n<\/div>\n<p><!-- End .summary-item-list-container --><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Training for a 5k is a major milestone for many beginner runners. I remember when I crossed the finish line at my first 5k. I felt a huge sense of achievement and satisfaction &ndash; all the training and tears had paid off! Little did I know it would mark the start of my love affair &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2843,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53,76],"tags":[75,43,70,69],"mv":{"thumbnail_id":2843,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/34-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/436"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=436"}],"version-history":[{"count":26,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/436\/revisions"}],"predecessor-version":[{"id":13287,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/436\/revisions\/13287"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2843"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}