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Spark Your Way to a 5K

Running or walking a 5K (3.1-mile) race is a fun and realistic goal for exercisers of all fitness levels. If you're ready to train for your first 5K, but not sure where to start, don't worry! SparkPeople's certified trainers have created three different training programs to help walk or run a 5K based on where you are right now!

Our 5K Your Way Challenges provide daily workouts, tips to make the most of your training experience, and support from other members who are following the same plan. Choose from three training programs (walking, walk/jog intervals, running)! You can also progress from one program to the next, starting with walking and then moving to walk/jog intervals and then to running, as a safe way to slowly increase your level of fitness. Click on a plan below to get started today!


5K Your Way Walking Challenge
If you want to walk your first 5K, or are newer to fitness, this plan is for you. You should be able to walk for 15 continuous minutes before starting this training plan. If that sounds like you, then get ready to walk a 5K in less than 5 weeks by following this plan! (Need help getting there? Start with this walking challenge first.)




5K Your Way Walk/Jog Challenge
This intermediate training program uses walk/jog intervals. It's perfect for exercisers who can already walk for 25-30 continuous minutes, and want to start incorporating running into their workouts. If that sounds like you, then get ready to walk/jog a 5K in less than 5 weeks!





5K Your Way Running Challenge
Are you ready to go from walk/jog intervals to running a 5K? This program is perfect for casual runners who can already walk/jog for 30 minutes and are ready to kick things up a notch. Follow this plan to run a 5K in less than 5 weeks!
 
 
 
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Member Comments

Everyone should try a 5K at least! Report
THANKS Report
I think I'd like to do one again after many years so will check on available walks in the area Report
thanks Report
I actually did a 6K and it was amazing and I still had lots of energy at the end. Report
thanks Report
Thank You for a great article. Report
I have repeated the first one. Plan on doing the second one in warmer weather when snow not on trails. Third one not happening due to bad knees. Do enjoy doing ones I have due to helping me to be accountable. Report
I rotate threw all of these just for the change in activities. Report
Very interested in this! Report
PLCHAPPELL
Worth a try Report
Great info Report
We all have to start from somewhere, SparkFriends. Report
I've done a couple of 5k and came in near the end, but I came in. I felt fantastic, I accomplished something that I feared. Report
Walking Guide

About The Author

Jen Mueller
Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid runner, she is an ACE-certified personal trainer, health coach and medical exercise specialist, with additional certifications in behavior change, functional training and senior fitness. She is also a RRCA-certified running coach. See all of Jen's articles.