Run 3 to 4 days per week
Start with a mix of running and walking if needed
Increase total weekly distance gradually
Keep most runs at an easy pace
Do one longer run each week
Add one speed workout each week
Include rest or cross-training days
Warm up before each run
Cool down after each run
Strength train 2 times per week
Practice proper running form
Wear comfortable running shoes
Stay hydrated
Eat balanced meals
Sleep enough for recovery
Taper your training in the final week
Practice your race-day routine before the race
Start the 5K at a controlled pace
Finish strong if you have energy