To prepare for your first 5k run, it’s important to gradually increase intensity over several weeks. New runners start by incorporating a mix of running and walking into your routine and gradually increase the amount of time you spend running. It’s also important to stretch before and after your workouts, wear appropriate footwear, and listen to your body to avoid overtraining. Advanced runners begin race-specific training 8-10 weeks before their 5K and this training may include speed workouts, hill workouts, goal pace workouts and time trials.