Updated 7/24/2025
Running a 5K (3.1 miles) is a manageable and motivating goal that can boost your confidence, improve your health, and even spark a lifelong love for running. Whether you're a beginner or getting back into exercise, everyone of all levels is welcome! With the right mindset, a simple training plan, and a little consistency, crossing that finish line is absolutely within reach. In this guide, we’ll walk you through the benefits of running a 5K, how to train, and what to expect on race day.
5 Reasons Why You Should Sign Up for a 5K:
- People of all ages and fitness levels can participate - Whether you're walking, jogging, or pushing a stroller, showing up is what counts. Don’t worry about being last; you’re ahead of everyone who didn’t try.
- Go at your own pace - You don’t have to run the whole 5K—or any of it. Walk, jog, run, or mix it up. What matters most is moving forward at a pace that works for you.
- Improves your cardiovascular fitness - Training for a 5K encourages consistency, which naturally improves your cardiovascular fitness and overall endurance.
- It’s motivating and builds confidence - Training for and completing a 5K gives you a clear goal and a powerful sense of achievement. Each milestone boosts your confidence and keeps you motivated. Stepping outside your comfort zone helps you grow—, and sharing your goal with supportive friends can make the journey even more rewarding.
- Fun swag included - From t-shirts to race-day goodies, you’ll walk away with fun gear —and a great reason to show it off!
Training for a 5K
Whether you’re walking or running, it’s best to start training for a 5K about six to eight weeks in advance. The training program will gradually increase your mileage which helps build endurance and prepare you for race day. There are many free and paid programs available online, find the one that matches your current fitness level and race-day goals.
What to Expect on Race Day
Race day is a celebration of your hard work! You’ll want to arrive about 30 to 60 minutes early to allow time for parking, picking up your race bib (if you haven’t already), warming up, and finding your place at the starting line.
Between the runners, walkers, volunteers, and spectators, there will be a lot of people and a lot of anticipation. Remember to go at your own pace and enjoy the high-energy atmosphere!
Once you cross the finish line, you’ll usually receive a medal, refreshments, and a big sense of accomplishment!
Ready to take on your first 5k? Sign up for a race »
