No matter your current fitness level, finishing a 5k walk/run is an attainable goal for almost anyone. And the rewards, both emotional and physical, go beyond earning free swag.

Published: April 29, 2019 | Updated: March 10, 2023

My first 5k race didn’t look or feel anything like I thought it would. I thought the race would be grueling and ten steps after the finish line, I’d vow to never run one again. It’s important to note that my training, though fun, was sporadic and not well-planned. I bought too many running accessories and focused too little on running the actual race.

What I remember most about the race were the people running for a cause, those who looked as if 3.1 miles was just a warmup, and the cheering sections of families and friends. The jubilation of a goal completed outweighed the soreness and sweat from my run. When I finished the 3.1 mile course, everything changed. I ran (and walked) that race and never looked back.

No matter your current fitness level, finishing a 5k walk/run is an attainable goal for almost anyone. And the rewards, both emotional and physical, go beyond earning free swag.

Why a 5k: A 5k (or 3.1 miles) is a great place to start your running and walking journey. Most people can easily walk the entire route. In fact, many people walk several miles a day through the mall or at the park without knowing it.

Running a 5k race seems like a lofty goal. But it’s not. I promise.

Sign up first: Though it may seem contrary, this is an important step. Schedule ahead, plan for the future and have a reason to train. Many beginners, whether they’re starting from the couch or have achieved a modest fitness routine, lack the confidence to register for a race.

For new runners, choosing an event like the Norton Children’s Hospital Splash ‘n’ Dash 5k for a cause that’s near and dear to your heart brings a special meaning to the whole experience.

Run, jog and walk: Research and follow a training plan. Several local running stores offer beginner 5k training calendars. In addition, a variety of free training calendars are available online for download, as well as through mobile apps.

Set small goals for yourself. If this is your first 5k, plan on simply finishing. If this is your second or third race, set a couple of goal times. Make one goal your perfect race time and the second a backup goal, in case something throws a kink in your plans like inclement weather, a rock in your shoe or a not-so-timely bathroom break.

Race day: Race day arrives whether you are ready or not. Don’t worry, you’ll be fine. Remember why you started your journey.

Don’t do anything new on race day. Don’t try new shoes or new shorts that day. The shoes you’ve been training in are fine. If you need to buy a celebratory “training-is-over” running outfit, wait until after the race ends.

Meet new people. Unless you are running for a spot on the podium, you’re bound to find a child, grandparent or spouse with a great story and purpose.

Congratulations, you did it!