Mayo Clinic College of Medicine and Science, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Runners run for 30 seconds/walk for 30 seconds. Runners run for 15 seconds/walk for 45 seconds. There isn't an exact pace you should be striving for in your runs (or your 5K race, for that matter) since everyone's fitness and ability vary greatly. It’s intended for beginner run/walkers who want to build up to continuously running a 5K (3.1 miles) race. On run/walk days, walkers walk only. If you find this too easy, or are already used to running for up to 30 minutes a few times a week, take a look at our intermediate 5K training plan. Want to run your first 5K? And when you're not feeling motivated, rely on your discipline and habits to train anyway. Your 5K race pace should generally be about one to two minutes slower than your fastest Magic Mile time. If you're running on a treadmill and you're not sure where to start your pace, begin at 4.0 mph and make slight increases until you feel like you've reached your comfortable, conversational pace. You may be able to find more information about this and similar content at, A one-month training plan for new runners, Mission Marathon Training Plan: sub-5 hours, Mission Marathon Training Plan: sub-4:30 hours, Mission Marathon Training Plan: sub-4 hours, Mission Marathon Training Plan: sub-3:30 hours, Mission Marathon Training Plan: sub-3 hours, Free marathon training plans for every runner, Our 16-week, sub-5:00 marathon training plan, Runner's World, Part of the Hearst UK Wellbeing Network. For best results and, more importantly, to prevent injury, use this plan only if you've been active in the past month. A 5K run is a great distance for a beginner. We earn a commission for products purchased through some links in this article. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. We've rounded up the best running shoes for men and women here, but here's our award winners: On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly and don't wait until you are exhausted before taking some one-minute walk breaks. For instance, during week one on run/walk days, you'll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes. Mayo Clinic does not endorse companies or products.

On the first Magic Mile, warm up as usual and then run or walk 1 mile (1.6 kilometers) slightly faster than your normal pace. Want to get more active?

5K run: 7-week training schedule for beginners. Meyer & Meyer Sport; 2017. Strengthen this muscle group, Running injuries - When to run and when to stop, The total beginner's quick guide to running, How to start running today: a beginner's guide, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.

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