First of all, go see your doctor first before you start running to see if he recommends you are healthy enough to try. If you are, then this is how you train for your first 5K run. You need to first pick a 5K race that is at least 6 weeks out. This will help you set a goal for yourself so that you will have motivation to train. You can look for running websites that will let you know dates and places of runs. Most 5K runs are for charity and occur year around in every part of the country. Most will cost an average of $15 to 25$ to join and you will usually get a t-shirt.
The first two weeks you just want to get in the habit of exercising every day. I recommend running on a track. Go to your local high school. Most schools don’t lock their tracks up and are open to the public. For every day of the first week you will walk two continuous miles at a brisk pace. Make sure you have good running shoes and proper clothing for the weather. You also want to perform some basic stretches for 10 minutes before every walk and get into the habit of stretching for 5 minutes after your walk. The second week you will walk for 3 miles every day. This is about the same distance as a 5K.
In weeks 3 through 5, you will gradually introduce running in combination with walking in a progressive manner.
Walk 3/4 of a mile and jog 1/4 of a mile. Do this two times. Perform this for 6 days and rest on the 7th day.
Walk 1/2 mile and jog 1/2 of a mile. Do this three times. Perform this for 6 days and rest on the 7th day.
Walk 1/4 mile and jog 3/4 of a mile. Do this three times. Perform this for 6 days and rest on the 7th day.
Jog 2 miles, walk 1/4 of a mile and then jog another mile for the first 3 days. Rest one day, then jog 3 miles. Rest one day and then you are ready for your first 5K. Don’t worry so much about time, if at all during the training it seems like to much, just slow down a bit. You can get a heart rate monitor and integrate heart rate into training if you would like. Target 70 to 80 percent of your max heart rate. 220 minus your age.
Good luck and enjoy your running. Don’t view it as a chore, but as something that can be fun. I viewed running as something I did not like at first, but I grew to become addicted to it. When you conquer your first 5k, then you are ready to run some more 5K’s improving your time. Then, you can start to conquer the 8K and 10 K runs.
Good luck runners!