Thinking about running or walking a 5K? Whether it’s for fun, fitness, or a favorite charity, a 5K (3.1 miles) is a great way to mix up your cardio routine.
If you’re a walker looking to transition running, building up mileage is key. Olympian and veteran coach Jeff Galloway offers expert guidance on proper progression. His 7-Week Training Schedule for Beginners breaks it down step by step.
💡 Prefer a slower pace? You can modify any training plan by incorporating walking instead of running. You can even walk the entire 5K—just keep in mind that walking requires less training time than jogging or running.
Already Active? You’re Ahead of the Game!
If you regularly take part in dance workouts, core conditioning, Pilates, or yoga, you’ve already built a strong foundation. These activities enhance cardio, strength, and flexibility—all essential for a successful 5K. Just grab your gear, apply sunscreen, and hit the road!
Essential 5K Gear & Tips
👟 Shoes Matter!
If your shoes lack support or feel worn out, it’s time to replace them. A good pair of running or walking shoes is essential—there’s no one-size-fits-all brand, so choose what works best for you.
🏃 Comfortable Clothing
Wear breathable, moisture-wicking fabrics suited to your style. Accessories like fanny packs or wrist wallets can hold essentials like ID, phone, and insurance cards while keeping your hands free.
🕶 Sun Protection is Non-Negotiable
Even on cloudy days, sunscreen is a must! A wide-brimmed hat and sunglasses offer extra protection. Daily sunscreen application helps prevent sunburn and long-term damage.
💡 Pro Tip: A past LA Times columnist learned the hard way when she ended up with “lobster hands” from sunburn—apply sunscreen everywhere!
💧 Food & Hydration
A 5K doesn’t require marathon-style carb-loading, but don’t skip breakfast! Ideal pre-race snacks:
✔ A bagel
✔ A banana
✔ A peanut butter sandwich
Drink water as needed hydrate to thirst, not just because it’s available.
⏱ Timing Your 5K
• A brisk, moderate pace will get you to the finish in 40-45 minutes
• A leisurely pace? Expect around an hour
No matter your speed, enjoy the journey—every step counts!
