When looking to begin training for a 5k or a distance farther than this, there are several things to keep in mind. The training schedule should be a guide to work from not a slave master. Life happens, so the schedule can be adjusted accordingly and as what works best for you is determined. The first phase should be base training and will give a good benchmark following the 5K to know where you're at and how to proceed with future training.

At the beginning, be sure to take it easy and possibly even go a little slower than you can. This is to make sure you ease into it and don't risk injury. If some of the training will be on a treadmill, a 1% incline is a good representation of flat ground outdoors. After the first couple of weeks, your body will adjust to the consistent training and you can step up the pace a bit. (I like to err on the side of caution at the beginning; there will be plenty of time to go super fast later.)

If you've not done much running before beginning training, walking can be incorporated to help in going longer distances and give a quick mental/physical break in the middle of the run. It also helps to clear lactic acid build up and keep the body in the aerobic rather than anaerobic state. Eventually, you can work up to a full workout without walking. The idea is to build strength and endurance to the point where walking is optional but not necessary. In a longer training program, it is good to take a slightly easier week every 4th week to allow the body to recover from the intensity so that's what to shoot for.

The long run is the key part of building endurance and eventually getting up to longer distances such as a 10k, half-marathon, or marathon. It should be done once per week and usually on the weekend to help with the additional time commitment. 6.2, 13.1, or 26.2 miles may seem daunting at the beginning but by gradually working up to it you'll build strength and endurance and will be able to comfortably complete longer distances. The idea with the long run is not to run fast but rather to build endurance. You should be able to maintain a conversation while doing the workout and shouldn't push too hard.

When beginning a workout, warm up with a few minutes of easy walking. Following a workout, a few more minutes of walking can help cool back down and bring the heart rate gradually back to normal.

A good pair of comfortable running shoes are important in protecting your feet/legs as well as being the primary means of

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