5k Training Plan and Tips

We have put together some running tips for anyone who wants to run a 5k for a charitable cause or simply wants to get in shape. A 5k (3.1 miles) is a long-distance road race that’s the perfect starting block to your running adventures. 

Preparing for a 5K running event can be challenging, but it doesn’t necessarily mean training every day with Survivor’s greatest hits blasting in your ears. It all comes down to endurance, mental toughness, and patience. Let’s take a look at some of the basics to prepare for a 5K race. 

What to eat before running a 5k?

Your 5k diet plan should have a good balance of carbohydrates, protein, and fats (essential fats). Protein-rich foods are essential for building muscle, carbohydrates help sustain muscle growth and provide fuel to your body. Common sources of protein include fish, eggs, chicken, tuna, beef, and low-fat yogurt. Ideally, you should aim to eat two portions of your favourite protein daily. 

Similarly, fitness experts recommend getting at least 60 percent of your daily calories from carbohydrates. Vegetables, fruits, fresh juices, bread, and energy bars are excellent sources of carbohydrates, as are staples like rice and pasta. Plan your meals each week, make well-informed food choices and try to avoid processed food during the training period which might upset your stomach. Most importantly, watch your portion size and keep track of your daily calorie intake. You can use a variety of apps like MyFitnessPalon your smartphone, or just note it down in a food diary.

How to run a 5k - Training ideas

Contrary to widespread belief, your 5k training schedule does not have to be painfully exhausting. Start off with some brisk walking initially 15 to 20 minutes every day and then gradually accelerate your pace. At this point, speed is not your aim, instead, try to cover as much distance as you can. Once you gain some ground, start with the running plan. Don’t forget to focus on your breathing and aim for a high stride rate for optimal performance. 

Try to make your 5k training plan interesting to avoid everyday monotony. Get on a treadmill, climb the stairs, or go hill climbing. Anything to get you started! Your training plan should include muscle-strengthening exercises such as squats or plank. Aim to exercise for 20 minutes at least three times a week to build muscle and prevent injury while running. Your workout plan doesn’t have to put a dent in your pocket - there are several workout videos online that you could follow without paying a single penny. Couch to 5k could be a great way to get started.

Keeping Hydrated 

The significance of keeping yourself hydrated while running, especially on the 5K race day, cannot be overemphasised. Make sure you drink plenty of fluids during the race and after to help your body recover. Drinking fluid beforehand is advisable, but make sure you don’t go overboard - the last thing you want is a full, painful bladder part way through! 

There is a lot of debate about whether ‘sports drinks’ or just plain water is better for you. Sports Drink manufacturers claim they replenish essential vitamins and minerals that are lost through sweat, whilst critics say they are unnecessary. Personally, I drink Lucozade Sport during a race, but like many, I find that cold water is very refreshing and the perfect way to end any race!

Get the right gear!

Well-fitted shoes will not only make you run faster, but also prevent the risk of injury. Similarly, invest in a pair of high-quality socks to prevent formation of blisters and some will also help to reduce sweating. Shorts are normally preferable to pants as they will allow more breathing room and help to keep you cool. Make sure you choose a good sports top that won’t cling to you, also take some extra time to choose your underwear too. Chafing around sensitive areas can make a 5k extremely uncomfortable.


5k races are both exhilarating and rewarding however it’s always advisable to consult your doctor when you decide to participate in one. You want to make sure you’re in good shape - inside and out. Make sure you get enough sleep the night before the race, then on the day have a light breakfast which will give your body time to digest it before ensuring you stretch well pre-race