First 5K?
Everything you need to train with purpose.
Whether you are hoping to cross your first finish line or improve your current time, these free resources will help you get started.
Free Training Plans
First Time 5K Runner
“My goal is simply to finish”
Experienced Runner
“I have ran before and want to improve”
Before You Start
Shoes
Visit a local running store to be fitted for shoes that match your foot and running style
Replace running shoes approximately every 300-500 miles, depending on wear and comfort- Strava, Garmin, etc. can track mileage easily
Avoid making major shoe changes in the final weeks before race day
Expensive shoes are not required and a comfortable well fitting shoe is far more important than the newest model
Strength
Strength training upper body, core, and lower body in rotation is beneficial for running efficiency
Prioritize single leg strength to improve stability and running efficiency
Keep sessions simple- quality movement is more important than heavy weight
Strength training should support your running without leaving you fatigued to complete key running workouts
Recovery
Sleep 7-9 hours if possible
Drink water consistently throughout the day (85-100 ounces daily)
Take an extra rest day if fatigued
Eat a balanced meal or snack within a couple hours after longer or harder runs
Easy runs should feel easy- ensure you can talk or hum during your run to maximize recovery
Focus on consistency, not perfection
Race Day Tips
Arrive 15-30 minutes early to get comfortable and warmed up
Eat familiar foods and drinks
Hydrate and eat a carb loaded breakfast
Start conservatively so you can finish strong (You trained hard for this!)
Enjoy the race experience and cheers along the way!
Be proud of yourself for showing up!
Why These Plans are Free
I believe running changes lives, and everyone’s journey starts somewhere. These plans are my way of helping more people experience the sport. If you eventually want personalized coaching tailored to your goals, experience, and schedule, I’d love to help!