Your First 5K

By Eddie Rex

Online Coach

@eddierexfitness

 

Why try this

Running is one of the simplest and most accessible ways to improve your fitness.
It will also help you to:

• Improve mental resilience
• Spend more time outdoors
• Boost energy and confidence

What you actually need:

In terms of actual kit, you just need a good, supportive pair of running shoes and a simple
plan to follow. Everything else you need comes from within:

• Patience
• Enthusiasm
• A willingness to start before you feel “ready”

Nice to have

• Someone to run with
• A nice place/route to run around

How to start

The more enjoyable and safest way to start out is with run-walk intervals. This approach
helps manage training load, build fitness gradually, and reduce the risk of overuse problems
that often show up when beginners do too much too soon.

A simple progression to follow:

• Week 1-2: 5 rounds of 1 min run / 2 min walk
• Week 3-4: 5 rounds of 2 min run / 2 min walk
• Week 5-6: 5 rounds of 4 min run / 2 min walk

Run 2–3 times per week and keep the effort easy enough that you could just about hold a
conversation. If in doubt, slow down.

What to expect

The first few runs may feel awkward, unfamiliar or underwhelming. That’s normal. However,
be patient and accept that the first time you do anything new you’re going to be rubbish.
The longer you stick with it, the better you get and the more enjoyable it becomes.

Common mistakes

• Not pacing yourself and starting too fast
• Skipping walk recovery because it feels “too easy”
• Comparing your pace to other people
• In short, being impatient and not following the plan.

How to make it easier

• Slow the pace down
• Shorten the run intervals and walk more
• Choose a flatter route