my beginner running journey | first 10k race & how to start running, by Celine ♡ on YouTube. 20 min 14 s.
- Video length
- 20 min 14 s
- Time to do it
- 8 to 10 weeks
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Book three 30-minute slots in your week and treat them like appointments. Beginners improve on three runs a week, not five.
Start with run/walk intervals. Jog 60 seconds, walk 90 seconds, and repeat for 20 minutes total. Keep the jog slow enough to talk.
Each week, add a minute or two to the running chunks and trim the walks. Repeat the same session three times before moving up.
Finish every session with five minutes of walking, then stretch your calves, hamstrings and hips while your muscles are warm.
Aim for your first continuous 5K around week eight or nine. Run it on a flat route you already know, not a hilly one.
Run 5K three times a week for two or three weeks before adding distance. Skipping this base is why many beginners get sore.
Start a 10K plan by making one run a week longer, adding about 1 km each time. Keep the other two runs short and easy.
Sign up for a race eight to ten weeks out. A fixed date and entry fee do more for motivation than any app notification.
On race day, start slower than feels natural and use the water stations as walk breaks. Save your effort for the last 2 km.
Take an easy week after the race, with short jogs or walks, then pick your next goal so you keep going.
Tips and common mistakes
If you can't hold a short conversation while running, slow down. Pace comes later.
Ignore other people's splits online. Comparison is the fastest way to lose motivation around week five.
Stop and rest if you feel sharp pain in a joint, shin or foot. Dull muscle ache is fine, sharp pain is not.
Lay out your shoes and clothes the night before so a 7 am run has one less excuse.
Questions
How long does it take to run 5K as a beginner?
Most people get there in eight to nine weeks on three runs a week. If you need to repeat a week, do it. The plan is a guide, not a deadline.
Do I need expensive running shoes?
You need shoes that fit and aren't worn flat, but they don't have to be top of the range. A specialist running shop can check your gait if you get sore knees or shins.
Can I run every day?
Not as a beginner. Your joints and tendons need rest days to adapt, so leave at least one day between runs and cross-train with walking or cycling instead.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
