How long will it take me to run 5 km? 6-week training plan for beginners

If you are a beginner runner and your goal is to run a 5K , this article is for you. In the following lines, we will present you with a step-by-step plan that will prepare you to reach your first running finish line in 6 weeks .

What you will need

In your training plan, you will be guided not only by time , but also by distance . However, you do not need to have a running watch with advanced functions, your mobile phone and any application that measures time and distance (e.g. Strava) will be more than enough.

When it comes to shoes, you don't need an expensive model to run a 5K. Choose basic running shoes from your favorite brand. If you're not sure, choose a model from a trusted brand like Asics, Nike, or Adidas.

Without previous experience , I do not recommend buying running shoes from the Internet. Visit any sports store , try the shoe on (walk in it, run around) and make sure that it fits well and does not press anywhere . Then order it from the Internet or take it straight away, because the basic models of running shoes do not differ much in price and you will be sure that you are buying the right one the first time.

A combination of running and walking: Native American running

The training plan is spread over four days a week and largely uses the so-called Indian running , a combination of walking and light running (jogging). From Sunday of the third week, we also include running, which feels a little higher intensity than jogging.

Run by feel, not pace

You won't find a prescribed pace or speed in the plan. Distance and time are important, and above all, you should run according to how you feel . The running part of your workout should be enjoyable and comfortable . You shouldn't have any trouble breathing.

Remember, a patient and gradual approach will help you become a faster and more enduring runner over time and reach your goal. It is also important to note that the key to any personal sports goal is regularity and consistency in following the plan. It is also important to note that the key to any personal sports goal is regularity and consistency in following the plan.

Important note: during the hot summer months, never train in direct sunlight and be sure to increase your fluid intake. I recommend training in the early morning hours or in the afternoon or evening hours, when the temperature does not reach tropical values. If possible, train on shady forest paths.

How to run 5 km: training plan

In conclusion

At hyve, we believe that you will easily achieve your goal and we are keeping our fingers crossed for you on your journey. If you have any questions , please do not hesitate to contact us at the email address orInstagram . We will be happy to answer any questions you may have.