Written by: Molly Carlson

So, you’ve signed up for a 5k—or you’re thinking about it—and now you’re wondering, “How do I train for this?” With the Tillamook YMCA Milk Run coming up at the end of the month (offering a 2-mile walk/run, 5k walk/run, or 10k run), it’s safe to say you’re not alone.

Maybe a friend talked you into it, your co-workers signed you up, or—like me—a family member asked you to do it with them. Whatever the case, it’s a good idea to start training now so you can feel confident and prepared on race day.

A 5k is a great distance for a first race. It’s long enough to feel like a meaningful challenge, but short enough that the risk of injury, overtraining, or not finishing is relatively low. Remember: it’s completely acceptable to walk part or even all of the race. Participating in and completing a 5k is a win in itself.

Whether your goal is simply to finish or to set a new personal best, following a training plan can help you get there.

As a personal trainer and outdoor enthusiast, I stay pretty active—but I don’t usually run as part of my regular training. When I sign up for a 5k, I give myself at least 6 weeks to prepare, gradually increasing my mileage to get race-ready. If you’re not currently active, you may want to extend your training time to 8–10 weeks (or more) so you can build up gradually and avoid injury.

Tips for Training for a 5k:

Start slowly:
It’s okay to walk or jog rather than run. Keep your runs shorter in the beginning and gradually work your way up. Doing too much, too fast can lead to burnout or injury. Most training runs should be done at a moderate pace—think: “conversational pace,” where you can speak in full sentences. If you’re breathless, slow down or walk.

Rest is important:
Your body needs time to recover as you increase your mileage. Incorporate rest days into your plan, and try cross-training activities like swimming, biking, or weightlifting to support your running. Taking at least one full day off from training each week is a smart move.

Listen to your body:
Staying hydrated, fueling with nutrient-rich foods, and paying attention to any aches or pains are all key to staying healthy and injury-free.

Warm-ups and cool-downs are non-negotiable:
Every session should start with a 5-minute warm-up and end with a 5-minute cool-down. A brisk walk and a few mobility drills are a great place to start and finish.

Try This: The Walk/Run Method

One tried-and-true method for 5k preparation is walk/run interval training—alternating between walking and running.  Overtime, you’ll increase both your running intervals and overall distance. As the weeks progress, the running segments get longer, while the walking breaks get shorter.

Aim to run three times per week: two shorter runs and one longer run, staying within the range provided each week. Add two cross-training days (lifting, swimming or biking) and at least one full rest day. During your final training week, reduce your runs to 1–2 days to conserve energy for race day.

Sample 8-Week Training Plan:

Week 1: 1 min run / 1–2 min walk — 1 mile
Week 2: 2–3 min run / 2 min walk — 1.25–1.5 miles
Week 3: 3–5 min run / 2–4 min walk — 1.5–2 miles
Week 4: 3–8 min run / 1–4 min walk — 2 miles
Week 5: 5–10 min run / 1–5 min walk — 2–2.5 miles
Week 6: 7–10 min run / 1–4 min walk — 2.5–3 miles
Week 7: 9–14 min run / 1–2 min walk (or as needed) — 2.5–3 miles
Week 8: 10–15 min run / 1–2 min walk — 2–2.5 miles (taper before race day)

If you are already pretty active, you can probably jump in at week 3 of this program rather than starting from the beginning. Any plan should be adjusted to meet you where you are in your fitness journey. Your “run” intervals might be a brisk walk or a light jog—and that’s totally fine. The pace doesn’t matter.

What does matter is showing up, having fun, improving your health, and doing something that makes you feel alive. You’ve got this!

See you on the course!