Training for a 5K
This strength-training plan helps you build stamina, speed and lower-body strength (for injury prevention and a "burst" at the finish line). Before you start, invest in a good pair of running shoes; walking shoes won't offer enough cushion and support. And give yourself at least 12 weeks to prepare for your first 5K.
Month 1
Two days per week, walk at a comfortable pace—if you're breathing heavily, you're walking too fast—for 45-minutes. Alternate that with a 45-minute walk/run two days per week. On the walking/running days, try alternating five minutes of walking with three minutes of running. Gradually increase your running while decreasing your walking.
Month 2
Shift to one day of walking and three days of running/walking.
Month 3
Include running on all four days, aiming for 30 to 45 minutes of solid running per day. To minimize your risk of injury, alternate heavy and light days or take a day off in between.