Your first 5K: a walk-run start that works

Running, 5 min read

The biggest mistake new runners make is running too fast, too often, too soon. Your heart and lungs adapt in weeks. Your tendons and joints take months. Walk-run intervals let both catch up.

Weeks 1 and 2: three times a week, alternate 1 minute of easy jogging with 2 minutes of walking, for 24 minutes. Weeks 3 and 4: 2 minutes jogging, 1 minute walking. Weeks 5 and 6: 4 minutes jogging, 1 minute walking, until you can jog 20 to 25 minutes with a walk break or two.

Easy means conversational. If you cannot speak in full sentences, slow down. Speed comes later and comes faster when the base is built properly.

Add two short strength sessions a week. Calf raises, split squats, glute bridges and side planks protect the knees and shins that new runners usually hurt.

Sharp pain that changes how you run is a stop sign. Dull muscle soreness that fades as you warm up is normal.