Start slow, build up your running time gradually, and listen to your body. Take the guesswork out of doing too much too soon by finding a plan made for everyday runners like our Badass Lady Gang training Plans. Don’t train alone! Join our badass community for support every step of the way.

Every person is different and progress isn’t linear. How long it will take for you to prepare for a 5K will depend on your current fitness level and how much time you have to train. Some runners will be able to run 5K in 2-4 weeks wheras most runners will take 6-8 weeks. But running isn’t one size fits all! Some runners may need 8-12 weeks.

Yes, you can get ready for a 5K in a month. But, most runners will want to give themselves more time to train. When you take on too much too soon or build your mileage and intensity too quickly, injuries are common. Listen to your body and find a running plan that meets you where you are, builds your mileage gradually, and is flexible to support you week after week.

There is no such thing as a good or average running pace. Most of your training runs are meant to be run at a conversational pace which means SLOW, STRONG, AND STEADY. While some runners are naturally faster, there is no average or “good” pace. Your pace is the best pace.

There is no universal average or “normal” amount of time it will take to run a marathon. Every runner is different and how many minutes it takes to run a 5K will take on the intended effort level. If the goal is to race a 5K, your finishing time may be faster than your conversational pace.

Structure a 5K training plan with a mix of running and cross-training. Begin with run/walk intervals, gradually increasing your run time. Include rest days for recovery. After a few weeks, you can incorporate speedplay and long runs. Adjust intensity and volume based on experience and goals. Stay consistent and listen to your body.

If you’re training to run for a 5K, how many days you run will depend on your fitness level and schedule. 2-3 days a week of running is typical for new runners. If your fitness level is a bit more advanced, you may enjoy 3-4 days a week of running. Make sure you’re including 2-3 strength training days and 1-2 cross-training days in your plan as well.

For beginners or those getting started with running, start with run/walk intervals and gradually increase run time. Invest in good running shoes an sports bras nd listen to your body. Incorporate cross-training, strength work, and rest days. Stay consistent and set realistic goals. Join a supportive community for motivation. Remember, progress takes time and patience. Forward is a pace.

Calories are a unit of energy. The diet industry has falsely convinced us that movement and working out is about weight loss. Instead of focusing on calories burned, shift your focus to regular, joyful movement. Do that and you’re on your way to ditching diet culture, embracing body image resilience, and caring less about what your body looks like and caring more about what you can do in your body.

A good 5K time is your 5K time. Running is all about giving your personal best effort so focus on your own personal process-related goals and effort and you’ll always feel proud of the work you’re putting in.

Final Surge is a comprehensive online training platform designed to help athletes plan, track, and analyze their workouts and performance. We host all of our running plans on Final Surge so our athletes can access workout logging tools, activity tracking, and performance analytics. It is accessible through both desktop and mobile devices. Final Surge is utilized by athletes of all levels, from beginners to elite professionals, to optimize their training, improve their performance, and reach their fitness goals.

Audio Guided Runs that support our Become A Runner 5K Running Plan are located on the Run, Selfie, Repeat podcast. You can scroll down to the bottom of this page to access her guided runs or, if you purchased our Premium Become A Runner 5K Plan, open the workout in Final Surge and you will find the URL to the workout of the day in the activity description.