FirstFiveK
Guides
Practical guides built on the FirstFiveK pace data: how to choose, compare and plan.
Photo by Greg Rosenke on Unsplash
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Finished the Plan but Not Running 5K Yet? Here's Why
Running 30 minutes only equals 5K at about 9:39 per mile. At slower paces you need extra minutes. See how many, and how to add them a little each week.
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First running shoes for beginners: what matters
You can start week 1 in any comfortable sneakers. A dedicated pair matters around weeks 3-4, when run time rises from 9 to 16 minutes a session.
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How easy should easy running feel for beginners?
Easy running should let you talk in full sentences. Slowing 30-60 sec per mile costs under 0.2 miles in a 30-minute run and makes it far easier.
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How to restart a run/walk plan after quitting
Restart one week back per week off, up to a point. After 5-6 weeks off, go to half your old week; after 7 or more, start at week 1 or 2.
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Is My Running Pace Too Slow? A Beginner Pace Guide
No pace is too slow for a beginner run/walk plan. If you can talk in short sentences, you are on track. See where 11:00 to 18:30 per mile lands.
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Should you repeat a week of a 9-week running plan?
Repeat a week if you had to stop during the longest run on 2 of 3 days, or failed the talk test at a slow pace. Otherwise move on to the next week.
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Treadmill vs Outside for Beginners: Speeds and Trade-offs
Both work for a beginner run/walk plan. A treadmill sets the pace for you; outside gives variety. Use the mph table to pick a starting speed.
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Why Week 5 Feels So Hard, and What to Do About It
Week 5 is hard because your longest run jumps from 5 to 8 to 20 minutes in one week, while total running time barely moves. Here is how to handle it.
Photos: credits for every photo · Unsplash License