Running Program for First 5K

by Uldis

I have completed your Beginners Running Program 3. My next aim is my first 5K three months from now.

How to prepare? Is the 10K Running Program suitable for this purpose?

Answer by Dominique:
Hi Uldis,
Thanks for your question.

running program for first 5k

Great to hear that you have completed Beginners Running Program 3.

Now that you are able to run 30 minutes non-stop you should be able to complete a 5k race, or at least, get reasonably close.

I accept that not everybody runs at 10 minutes / mile (~6 minutes / km) or faster. So, at the end of the 30 minutes there might still be a bit of the race left.

Races bring out special powers. So, I am silently convinced that running your 5k race on the basis of Beginners Running Program 3 will be enough.

But you still have three months, so let's make use of that time wisely.

A few options for you:

1. Continue with a run/walk program
2. Pick up the 10k Running Program
3. Work with a coach

Continue with a Run/Walk Program

running tips

You have done well on 12 weeks of run/walking with Beginners Running Program 3. You could continue with that approach. Slowly, but surely adding some extra minutes of running. E.g. 4 x 8 minutes of running, 5 x 7 minutes of running, 4 x 8.5 minutes etc, etc.

Once every two weeks, use one of your workouts to try uninterrupted running, e.g. try 35 minutes, then 40.

Just calmly building up, increasing that endurance.

Pick up the 10k Running Program

Alternatively, the 10K Running Program is a great program to continue your running experience.

running program for first 5k

Between now and your race you have got about 3 months. Doing the 10k running program will have you run longer than the 5k distance regularly.

It will also introduce you to some tempo running, which will help make you stronger and faster.

By the time you do your race you should be well conditioned to not only complete the 5k, but do it quite fast as well.

When you get even more experienced I would get you to do intervals as well. But when you are new to running I think it is better to focus on easy running and tempo running, so the 10k running program suits your purpose very well.

Work with a Coach

Lastly, if you want somebody to do the work for you and carefully program your running for a safe and steady improvement in performance and endurance.

Clearly, I am a little biased in which running coaching service you should start working with.... The guy who has gotten you to successfully run 30 minutes uninterrupted should surely be on the short list... :)

Apologies, I can't resist the urge now and then to plug my services. Whichever path forward you choose, I wish you a happy and healthy running career and I hope you will absolutely smash that 5k!

Best of luck.
Kind regards,

5k running tips

Join in and write your own page! It's easy to do. How? Simply click here to return to 5k Running Questions.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Half Marathon - Need 11 Minutes Improvement

    I ran my first half marathon yesterday. I'm a 48 y/o female and my time was 2:11 (gun time). I trained with one long run a week and two short runs -

    Read more

  2. 5 Minute Mile at 45 Years Old

    Mid-life crisis question. I'm 45 years old and haven't run seriously since college. In high school, I ran 4:40 for a mile; 10:20 for two miles. I could

    Read more

  3. Sneezing after Running

    Every time I finish a run, I start sneezing (like a minute straight). For the rest of the day, I will have a runny and stuffy nose and will continue

    Read more

  4. Special Running Workouts :: Billat's Four by Five and the Thirty-Thirty

    Veronique Billat trains elite runners. She has found a few great workouts to improve your running and increase your running speed. Learn all about them on this page.

    Read more

  5. Want to Run a Half Marathon in Less Than Two Hours

    Love your website! Today I ran 5 km in my local race. My time was 25 minutes, 38 seconds. I am a 44 year old woman, average height and build (5'5 and

    Read more