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5K Training Guide

Before we get into this, I want you to know that I fully believe you can do this! I want you to believe it, too. Maybe you're just starting out with running and that's totally okay! Everyone starts somewhere. You're going to have days where it feels tough, but guess what? You're stronger than that! If 2020 taught us all anything, it's that we can handle much more than we think. Mindset is everything. If you think you can, you can!

To be fully transparent, I've never actually trained for a 5k! My first race was a half marathon. However, I am a personal trainer and have experience with running, so I feel confident this plan can get you there!

The Running

The goal is to work in interviews of run (really, it's jogging or whatever pace you want to go!) and walking.

It's important to slowly increase your weekly miles to avoid overtraining and injury. It's also important to stick to the plan! If you follow me on Instagram, you know I believe it's dedication, not motivation that keeps you going fitness-wise. While normally I'm very much about giving yourself grace on missing workouts, you absolutely need to make the commitment to training and stick with it when you're preparing for a race. As you progress through the weeks, you will notice that your intervals change. You'll find yourself running more than walking! The times can seem daunting, but I'm telling you, if you stick with the plan and make it a priority to get your runs in, your body will take over. Promise. The training works! However, it only works if you actually do it.

When you're running, you should never feel completely breathless, gasping for air. If you are, please walk. You should be able to hold a conversation during training runs. You should find your heart rate is elevated and it's more difficult to talk. However, if you absolutely can't get a word out, it's a sign you may be running too hard. There is nothing wrong with taking a break, slowing down, or walking. This is the beauty with interval training. If you find that the time walking isn't enough for you, walk a little longer! The goal is to be run/walking for around 30 minutes. Why 30 minutes? Because that's around the time it will take you to do a 5k!


Stretching is so important! Even if you just sit on the floor in front of the TV, DO ITTTT! Foam rolling is also helpful with recovery. Below are some stretches I like to do after runs. Okay, maybe it's a lot of stretches I'm sharing, but they all feel so good after a run, I can't help it!


While we're on the topic, let's talk about shoes. If you're going to invest in running, invest in a good pair of shoes. You should not be running in the shoes you lift in or your old tennis shoes you've had for years. Most running stores will watch you run in the store and then recommend the right shoe for you. I 100% recommend doing this!

If you're in Oki and don't have this luxury, it just takes a little more research on your end. The Kadena BX has a lot of running shoe options, surprisingly! Currently, I'm running in the Clifton 6's from the Kadena BX! I think now, though, they only have the 7s. Read this article for more info on choosing a shoe.

Additional Training

My inner personal trainer is screaming at you right now to AVOID OVERTRAINING! Your body needs adequate rest and stretching in order to make up for the demands you're placing on it during your runs. If this is your first 5k, I encourage you to focus solely on the running. Yoga, pilates, core and light upper body workouts are great to pair with your training runs. If you are going to work your legs, make sure you focus on stability and balance using light weights or body weight. Training for your first race isn't the time to throw down at the squat rank (sorry!).

My biggest piece of advice to you, though, is HAVE FUN!! You're about to hit a huge goal. It's a big accomplishment to run a 5k!! The real beauty to training is in the process. Listen to some books you've always wanted to read, find a friend to run with, and enjoy exploring your home. If you're in Oki, I recommend joining Okinawa Pavement Pounders. It's an awesome running Facebook community here.

Good luck!! You've got this.


You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kellie McKinnon owner of KM Fitness at from any and all claims or causes of action, known or unknown, arising out of

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