If you’re aiming to run your first 5k, you’re in the right place. The 5k is the perfect entry point into the world of running, think of it as your gateway to the runner’s high.
It’s also proof you can cross a finish line that you once thought was out of reach.
Whether you run every step, jog with friends, or mix in some walking, here's what you need to get there.
What Do I Need For My First 5k?
Your Phone or Running Watch of Choice
Progress feels even better when you can see it. Track your runs on the Runna app and watch the 5k goal get closer each week.
If you’re using a smart watch, all Runna’s plans sync automatically to your device of choice whether it’s an Apple Watch, Coros, Garmin, Suunto, or Fitbit.
A Running Belt or Phone Holder
If you’re using your phone, a running belt will keep your keys and phone secure and your hands free so you can focus on your running.
Some Comfortable Running Kit
Dress for comfort and confidence. Feeling good in your gear gives you that extra motivational push. Here are the most important items to include in your kit collection:
Running Top or Vest: It’s worth investing in a breathable running top or vest that will feel more comfortable than a standard cotton top. If you’re running in warm weather, choosing sweat-wicking, lightweight kit is essential.
Running Quarter Zip: If you’re running in cooler weather, a running quarter zip will help keep you warm, but will also be more breathable once you start warming up.
Running Shorts or Leggings: Running shorts and leggings are specifically designed for free range of motion. Upgrade your standard shorts for breathable running-specific shorts and prepare to breeze through your runs.
Running Socks: You can use ordinary socks, but running socks are specifically designed to provide extra support for vulnerable areas, such as around the achilles and heel. They also provide extra grip inside your shoes which helps keep your feet nice and stable.
Sports Bra: We would definitely recommended purchasing a well-fitting, comfortable sports bra to offer support whilst running.
An Everyday Running Shoe
Completely new to the world of running shoes? We’ve got you covered. For your first 5k, a shoe that strikes the balance between comfort, cushioning and versatility is what you need.
We recommend purchasing your running shoes from a trusted running shop that will be able to professionally fit your shoes, letting you try them out running on a treadmill. Here are some of the Runna team's top picks for 5k training:
The Best Running Shoes for Your First 5k
Asics Novablast
The Asics Novablast is a great choice for 5k training.
It's well cushioned and comfortable, but also lightweight.
Bouncy foam provides a nice energy return, encouraging you to keep going!
Hoka Clifton
If you’re seeking maximum comfort, the Hoka Clifton is for you.
It offers soft cushioning and a stable feel that works for every kind of run.
It's gentle on the knees, hips, and joints, which is ideal for new runners.
Adidas Boston
Looking to feel fast? Runna Coach (and Olympian!), Steph Davis, recommends the Adidas Boston for 5k training.
It's light, bouncy, and built to make you feel quick on your feet.
The Boston is ideal for beginners who want a single shoe that supports improvement in speed.
Extra Nice-to-Haves
Foam Roller or Massage Gun: Using an at-home massage tool helps to speed up recovery by easing muscle soreness. The good news is foam rollers are only around $15. Try Runna’s super easy foam rolling routine and your legs will feel much fresher the day after running! Massage guns vary in price, starting at around $30.
Vaseline or Anti-Chafe Balm: If your skin chafes easily, applying Vaseline, moisturiser or an anti-chafe balm will help reduce friction.
Entry to a 5k Event
Once you've got the kit and shoes you need to start training, the ultimate way to stay accountable to your 5k goal is to sign up to an event! The idea of entering a 5k event might feel daunting, but it provides a huge motivational boost and is the final piece that will turn your goal into a reality.
Find your perfect first 5k event using Races by Runna, where you can filter your search by location, date, temperature, elevation (and more) to find an experience that suits you.
As soon as you've signed up, your training becomes more than just running – it’s a countdown to something big. Race day brings excitement and a finish‑line high like no other (as well as a medal and t-shirt).
To help you cross the finish line of your chosen 5k, you'll need a good training plan. We've got you covered...
5k Training Plans
Stay on track with running sessions personalised for your starting ability, that are built around your schedule. Runna’s 5k plans take the guesswork out of your training, so you can just run.
The New to Running Plan is perfect for getting into running, as well as becoming generally fitter and healthier. If the goal at the end of your journey is to complete a parkrun, Runna’s Path to parkrun plan is the one for you (there’s even a home for your parkrun barcode on the app).
You might also be returning to running after a break. In that case, the Returning to Running Plan will ease you back into a running routine.
No matter your starting level, Runna will create a personalised training plan that will keep you motivated and get you ready to reach the 5k milestone feeling confident.
Types of 5k Training Sessions
If you don’t know where to begin with your training, starting a 5k plan takes the guesswork out and craft sessions tailored to your exact running ability and goals.
Here’s a quick breakdown of the main types of running you’ll see in a balanced plan.
Easy Running
This is your foundation. Easy runs are gentle, conversational-paced jogs that build your aerobic fitness and help running become a habit in your life. At the start of your 5k journey, these can be walk-runs.
How it should feel: You can chat whilst breathing fairly comfortably.
Why it matters: Builds endurance and strengthens muscles sustainably.
Longer Running
Don’t worry, longer running for beginners might just mean starting with 5 minutes more than your usual run. Set yourself a goal to gradually go a little further than your comfort zone each week.
How it should feel: A controlled and comfortable effort that you can sustain for a little longer than usual.
Why it matters: Teaches your body (and mind) that you can keep going, so 5k won’t feel daunting.
Faster Running
Depending on what level you are starting your 5k journey from, faster running is something you can try once you feel comfortable.
The good news is that it doesn’t have to mean sprinting flat-out (and you definitely don’t have to try it straight away), but it’s a great way to add variety to your running routine. You can start by trying running at a speed slightly faster than your usual pace for 1-2 minutes and taking a walking rest in between.
How it should feel: You’re working harder, but only for short intervals of time, with recovery breaks to let you reset.
Why it matters: Adds variety and makes you stronger whilst building confidence that running feels fun at different paces.
To learn more about the different types of running sessions and recovery techniques you should include in your 5k training, check out our ultimate 5k training guide!
We dive into how you can nail the training basics in this Runna TV episode!
Treadmill Running
Running on a treadmill at home or in the gym offers simplicity and accessibility for new runners. It also has a reduced impact on your joints, compared to running on harder surfaces like tarmac. Runna's record on treadmill feature easily allows you to track treadmill runs.
The Mindset to Make it Happen
It takes consistency and dedication to get to the finish line of your first 5k. Staying accountable is a challenge, but remember why you started and let your reason power your progress.
How to Stay Motivated During 5k Training
Join a Running Community
Staying motivated is so much easier when you’re not doing it alone. For your first 5k, try a local parkrun. You’ll find a friendly community ready to cheer you on.
You can also connect with other runners through the Runna app, where people share tips, gear advice and motivation to keep you going.
For something more local, search for nearby run clubs on Strava, social media, or even ask in your local running shop.
Share Goals with Friends and Family
Telling your friends and family about your 5k goal helps keep you accountable and gives you a support network to cheer you on.
Plus, you might even inspire them to start their own running journey.
Nutrition Tips for Your First 5k
1. Have a Protein and Carb Snack 30 Mins Post-Run
This ‘refuel window’ is when your body is most receptive to absorbing fuel.
Carbs restock energy stores and protein rebuild muscles.
2. Keep on Top of Your Hydration
Aim to stay consistently hydrated throughout the day with 2-3 liters of water.
Running dehydrated can lead to increased muscle cramping and longer recovery times in between training sessions.
3. Understand Your Body’s Running Clock
Timing matters, and is different for everyone, so experiment with when you eat to work out what feels best for you.
This could be a full meal 2-3 hours before a run, or a light carb snack 30-60 minutes before.
How to Pace Your First 5k
Committing to your first 5k is something to be proud of. If you’ve signed up for a parkrun or a local race, we’re here to guide you through the pacing.
On the day, Runna provides you with pacing cues to help keep you on track, all the way to the finish line.
Completing your first 5k is a major running milestone. Runna makes your 5k training easy, effective and enjoyable so you can get to the finish line feeling confident.