Are you ready to run your first 5k? For many, the idea of running 3.1 miles all at once can be overwhelming. If you haven’t run since high school gym class and would like to participate in an event soon in your community, our Couch to 5k program can be a great tool to use to meet your goals.

5k Basics

A respectable pace to run a 5k is 10:00 minute miles. That will put your 5k total time at just over half an hour. Thirty minutes of running can’t be that hard, right? Think of it as nothing more than a nice and easy cardio routine that you’ll be training for.

The 5k distance is extremely popular worldwide. It is a distance accessible for most people, and many races are open to walkers as well as runners. The 5k distance can be competitive and is also popular with fast runners. Its long enough to be considered a hard run for the elites at the front of the field. As a result, thousands of 5k events are held every year. The events are put on to support charitable causes, to enhance community relationships, or just to have fun.

The current world record for a 5k is 12:35 for men and 14:06 for women. We’re just pointing that out to contrast the easy paced 30-minute run versus the high level of elite competition that can also happen at 5k events.

Picking your First 5k Race

When picking your first 5k, it is important to do some research as to the spirit of the event. If it is a heavily athletic event, organized by a for-profit athletic association, the focus of the event will be on the competition. Runners will be looking for a fast course, with personal records in their sights. If you can find a fun-run style event, you’ll probably have a better time and enjoy the experience more. Most communities host holiday races. There are often funny themes like Santa runs around Christmas, or a Turkey Trot on Thanksgiving that will encourage runners to join the race in festive costumes. Look for a race that will work for you and bring some joy to the experience!

Couch to 5k Plan

Our Couch to 5k plan is designed specifically for people that don’t have a base of running. If running is not part of your regular life, then it is the plan for you. The plan is 9 weeks long and is led by coaches Kristen and Veronica. Following along with the workouts in this plan will give you all the tips you need to start running. This program is only available to Pro members, so if you haven’t done so yet, upgrade your membership today!

Before you know it you’ll be at the start line, half an hour away from finishing your first 5k. Our plan guarantees success, as long as you stick to it.