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How to Train for a 5K Run

Training for a 5k run is beneficial to both new and old runners. 5k may sound like a doddle to some folks or for others it may be more challenging. Either is absolutely fine! We’ve put together some useful tips together for whether you’re running for a charity fun run or preparing for a race.

Planning and Preparation

  • Make sure you know a route that you know well. This gives you one less thing to worry about when you’re running and there’ll be no nasty surprises on the way. If you can’t think of an ideal circuit, why not go exploring and go for a stroll to find one that is ideal for you?
  • Set a time and a date. Once you’ve thought of one, put it in your diary. This way it won’t slip your mind. 
  • If you enter a run, this gives you a goal and something to aim for. Whether that be to complete your first 5k or to achieve a new personal best, it doesn’t matter. 
  • Start with a gentle warm up before each run. Stretching is crucial as you don’t want to injure yourself before you’ve even begun


  • If you’re just starting out Couch to 5K is a great free app that uses HIIT training to improve your fitness, whilst also having an encouraging voice in your ear. Before you know it, you’ll notice you're doing less walking and more running!
  • Consistency is key. Make sure you’re getting out running several times a week to keep improving. 
  • Rest days are just as important as training. Allowing your muscles and body to rest is key so you can continue with fully restored energy. 
  • Running requires little equipment, which makes it the perfect activity for those starting on their fitness journey. All you need to invest in is some comfortable trainers and suitable clothing. 
  • If you’re more advanced, changing terrain is a great way to push yourself and increase your fitness. Why not try running up those hills you were dreading at the beginning?
  • Joining a club is a great way to be motivated by others who are in a similar position to you and you’ll make some friends along the way. If you’re already part of a running club, have you ever considered teamwear? Why not get in touch for custom running tops so you really look the part?

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Training for a 5k should be an enjoyable form of exercise and it's moderate enough to push yourself. It’s the perfect length to set yourself achievable goals no matter what your ability is. If you’re looking for some additional running tips, check our running tips blog post out!

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