Whether you want to run your first 5k and build your general fitness, or you're aiming for your fastest yet, there are a number of factors that tie together to give you the best chance of success. From improving your training to nailing your recovery, if you can master the following items, you'll be cruising those five kilometers!

If you're completely new to running, a walk-run is a series of running intervals with planned walking breaks. Our bodies need time to adapt to running and absorb the impact, and by adding a walking interval, we can gradually build our running volume over time at a safer rate. Runna’s ‘New to Running Plan’ is optimised to build up to completing the full distance over 8 weeks (and it's completely free).

Over time, we will reduce the amount of time spent walking, and increase the amount of time running, until eventually the walking intervals are non-existent.

Easy runs are often the most neglected part of runners' training regimes, especially when training to run a 5k. Running slowly when you're aiming to run faster might feel counter-intuitive, however it's for good reason.

Running fast 24/7 increases fatigue and comes with heightened injury risk and longer recovery times. There is no set pace for easy runs, but the slower the better! By spending most of your runs running slower and easier, it means you can still build your leg strength and endurance, but also feel fresher for your quality speed sessions.

Like they say, it's quality over quantity. A popular rule to bear in mind is the 80:20 rule; you should be looking to spend 80% of your time doing easy running and only 20% of your time training at or above threshold pace.

Ultimately, to run faster you need to start practicing running at quicker speeds! To do this you need to do two particular types of training sessions; Tempo and Interval sessions.

This is typically where you run faster than you can run continuously for (around an 80-90% effort) for a short amount of time (an interval), with true rest periods (walking!) in between.

This forces your body to adapt to running at these faster speeds and as a result, the pace you can run continuously for will increase with time.

Example: 400m repeats – run at your target 5k pace for 400m and take a 60-90s walking rest between efforts.

As well as running faster for short periods of time, you should aim to build up your tolerance for running at faster speeds for longer. This is where tempo sessions come in.

Here you'll run at slightly faster speeds, but for longer. Tempo runs are continuous efforts that don't involve set rest periods, typically holding a 70-80% effort level throughout.

Tempo runs can be at one set pace, or they can involve starting at a steady pace and gradually becoming quicker as the run progresses. This is known as a progressive tempo run.

You might be thinking "why do long runs" when you're training for a shorter goal such as a 5k, but it's still crucial to build up your aerobic endurance alongside the faster training you do.

By building up your body's endurance to run longer at slower speeds, it'll help you run your faster paces for longer, too!

The distance of your long runs will depend on your running experience, but you can set yourself a goal to go a little bit further each week. Your Runna plan will set the optimal distance for your long runs and help you build endurance sustainably.

Your weekly mileage is another important area to consider while aiming to improve your 5k performance and will be different for everyone depending on your running experience. Runna’s 5k improvement plans are personalised to your own fitness level and running experience, with tailored mileage set to support sustainable 5k progress. Here's what to keep in mind:

Find out more about deload weeks here:

parkrun is a free, weekly, timed 5k event held in parks around the world every Saturday morning. It’s a great way to mix up your 5k training, meet other runners, or aim for a personal best in a supportive, inclusive environment. With no pressure and no entry fee, it's ideal for runners of all levels to track progress or experience a group run.

You don't have to run parkrun as an all-out effort, you can run it as a tempo training run, or an easy, relaxed effort with friends. Runna's plan sync seamlessly with parkrun. If you fancy trying a parkrun on a Saturday morning as part of your 5k training, just use Runna's parkrun instant workout mode – there's a home for your parkrun barcode on the app too.

Incorporating cross-training within your running plans will not only help you to optimise your training, but can also reduce your injury risk. For runners, cross-training options can include cycling, elliptical, rowing or swimming, but we would advise you do what you enjoy the most. It will add variety to your routine when you are running fit and healthy, but it will also make it a lot easier to adapt if you are injured.

To help your body adapt to your training and also recover properly to avoid injuries, there are some essential factors to prioritise. Firstly, sleep; aim for a consistent 8 hours of sleep every night. Secondly, whether it's pilates, yoga or simply stretching, you should look do to at least some mobility work each week.

Other ways to optimise your recovery include using at-home massage tools like a massage gun or foam roller. Listen to your body throughout your training and be prepared to take an extra day of rest or move the sessions around within your week if you find that you need a little extra recovery.

To train for your best 5k, you'll need to make sure you're fueling your recovery and making health-conscious nutrition choices. To help optimise your recovery, look to keep your protein high, take on plenty of carbs before your longer sessions and if you're looking to really push the pace or distance, don't be afraid to experiment with caffeine too.

Your running shoes are going to be a big part of your training and investing in a good pair will help protect your body from the impact with the ground. We recommend going to a shoe shop that specialises in running shoes and has a treadmill in-store so that you can test a few different pairs.

Perhaps one of the hardest parts of training is being consistent and holding yourself accountable. Try to start off by developing a routine around your running and get used to getting out that door three, four or more times per week. You can even look to put your running sessions in your calendar/diary to help integrate them into your day-to-day. We'd also suggest tracking your progress as you go and using this as a tool to look back on how far you've come and motivate yourself to lace up for those harder sessions.

Look to make your training social, from telling your close friends your goals, to joining a community of runners either online or in your local area, to organising to run with people that you know.

The best way to hold yourself accountable is by signing up to a 5k event.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).

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.

On the day, Runna provides you with pacing cues to help keep you on track, all the way to the finish line. You can use the pacing chart to work out your target time. Check out our in-depth pacing guide below for some top tips.

The best thing you can do to level up your running is follow a plan! A good plan will take care of everything that we've mentioned in this article, from setting out all of the sessions for you, automatically adjusting your mileage, incorporating deloads, and balancing the right types of running for your ability. A plan keeps you accountable and consistent, all you need to do is show up and run!

Whether you have signed up for an upcoming 5k, or are just hoping to build a good base level of fitness, one of our plans may be for you. To check out our personalised training plans, join Runna today and get your first week free!

Firstly, take a break to let your body recover, you deserve it. Completing a 5k is a major running milestone.

Here are our favorite next steps to keep your running journey moving forward after your 5k:

Whatever your running goal, Runna has a plan to help keep you motivated and support you every step of the way.