Prepare for Your First 5K Race

Fitness & HealthIntermediateOutdoor

90 minutes

5 steps

·Intermediate

After 90 min: Complete a 5K (3.1 miles) and finish strong

What you need

running shoestimerwater

The 90-Minute Plan

Set Race Goal0–15 min

Research 5K times. Pick a realistic goal: finish without stopping is perfect for first-timers.

Follow a 4-Week Plan15–35 min

Week 1: Run 3x/week, easy pace. Week 2: Add 1 tempo run. Week 3: Increase distance. Week 4: taper down.

Long Run Day35–55 min

Once weekly, run longer: Week 1 (2 miles), Week 2 (2.2 miles), Week 3 (2.5 miles).

Race Week Prep55–75 min

Eat carbs 2 days before race. Hydrate extra. Lay out race outfit. Arrive early race morning.

Race Day Strategy75–90 min

Start slow. Find a steady rhythm by mile 1. Keep pace for miles 2-3. Negative split (faster 2nd half) is ideal.

Pro Tip

Run your own race. Don't let others' paces affect your effort. Your fitness is your only competition.

90 min·5 steps

After 90 min: Build cardio endurance and complete a full mile at conversational pace

6,200

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90 min·5 steps

After 90 min: You'll comfortably run for 30 minutes continuously while reducing injury risk.

10,100

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90 min·5 steps

After 90 min: Increase grip strength for better deadlifts and daily function

2,900

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90 min·5 steps

After 90 min: Hold a 2-minute plank and build a strong, injury-resistant core

6,700

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