4 simple steps to train for your next (or first) 5k race

Running a 5k is a doable feat, even for those with no experience or skill running. 

Learning can be rewarding and, with proper preparation and training, it can be possible even for those who have never run in a race before to enjoy participating in a 5k.

The best way to get motivated to run a 5k is to sign up for a race.

• Search online for a race near you, or choose one in a destination where you know you'll be travelling. It can be motivating to choose a race that benefits a cause that you care about.
• Having a 5k lined up will force you to get out of the house and get ready to run the race.

The next step for people new to running or who are out of shape is to learn how to run. The best way to do this is to alternate periods of running and walking.

1. Start training at least eight weeks in advance. For the first two weeks, alternate one minute of jogging with two minutes of walking for a total of 30 minutes.
2. For the next two weeks, alternate three minutes of jogging with one and a half minutes of walking for 30 minutes.
3. For the third and fourth weeks, try five minutes of jogging with three minutes of walking for 30 minutes.
4. During the fifth and sixth weeks, try to run eight minutes straight with only three minutes of walking between intervals.
5. For the last two weeks, run two ten-minute intervals and walk two five-minute intervals between each.

By the end of the eighth week, you should be prepared to run the total 5k distance.

Once you've taught yourself to run by doing running and walking intervals, practise running a 5k length several times. If you don't have the ability to measure out a 5k route on your own, try running for 30 minutes straight.

• You might not quite run a 5k length at first, but if you practise this several times before the race, you'll have the stamina to complete it.

For several days before the race, make sure you start hydrating properly.

• Drink at least two litres of water daily for the three days before the race.
• The morning of the race, eat a well-balanced meal of carbohydrates and proteins about three hours before the start.
• About an hour before the race, take 25-minute walk to warm up. You should be prepared to finish the 5k with no problem and have a great time while you do it.