Walking or running a 5K — 3.1 miles — can be a fun and rewarding experience, especially if it’s your first time. But even though this is the shortest distance for running races, it still requires adequate training and preparation. Depending on your level of fitness and your goal, the type of training plan you follow will vary. Many beginners have the goal of just finishing the race, while experienced runners may have a certain goal time in mind. Either way, training properly is important.

Training Time

As with any fitness program, training for a 5K should be done gradually. It is important to build up a level of cardiovascular endurance as well as muscular strength and endurance in order to allow your body to adapt safely. Depending on your level of fitness before starting a 5K training plan, you should allow eight to 10 weeks to build up to running for 30 minutes or walking for 45 minutes, which is the approximate time it will take a beginner to complete a 5K.

Base Building for Running

When first starting a 5K-training program, you should be able to walk at a brisk pace — 15 minutes per mile — for 30 minutes. If you cannot, you should build your walking distance first. Once you are ready to add running to your workout, do so gradually with a mix of walking and running.

Training Plan

Varying your training throughout the week is the key to a successful 5K training plan. We advise walking or running at least three days a week. On the other days, we recommend that you rest in order to allow your muscles to recover or cross train. We also recommend a gradual increase in your walking/running distance over the course of eight to ten weeks. Below are links to three different 5K training plans for varying fitness levels.   

Training Plan – Walking

Training Plan – Running

Run Your First 5K

Training Plan – 6 Week Beginners Walking

The Bariatric Center of Kansas City 5K

We are hosting our very own 5K Fun Walk/Run right here at our facility on May 5th, 2019 at 9:00am! Participants will have the choice to run, trot, or walk the 5K. The course is designed to accommodate the fitness goals and levels of runners, and walkers of all ages. This is a non-profit event meant to get our wonderful community of patients together to celebrate all the successful journeys we have been able to be a part of since 2002! We welcome those who have had weight loss surgery in Kansas City, as well as friends and family. You do not have to be a bariatric patient to register or attend. To sign up click here.

We will have:

  • morning refreshments

  • post-run snacks and refreshments

  • swag bags

  • event t-shirts

  • giveaways and raffles

  • tours of our facility, clinic, and patient rooms

  • and MORE!

If you have any additional walking/running questions please feel free to call 913-677-6319 and ask speak with Kari or Barb, our physical therapists. They are very experienced and can answer any questions or concerns you may have! For more information on bariatric surgery click here.