Finding the motivation to leave a perfectly comfortable couch to run a 5K may seem unlikely, hysterical even.

But if you’re at all interested in finishing a 5K (3.1 miles), don’t call it a pipe dream. You’ve got this.

OhioHealth Ontario Health and Fitness Center exercise physiologists Emily Freeman and AJ Beddow; and Kay Hunt, PRN/PTA at OhioHealth Shelby Hospital, weigh in on what steps to take.

1. Carve out time to train

This may seem like a no-brainer, but busy schedules can get the best of us and if you’ve pre-registered for a race that’s months away, it’s easy to lose track of time and keep putting off training until the last minute. 



“If you’ve never done a 5K before, the first thing you’re going to want to do is try to build up a sufficient amount of time that you feel like you could exercise for that whole duration,” Freeman said.

At average walking pace, most people can finish a 5K in 45-60 minutes. Use this as a guide to help get you started. 


Make sure to allot enough time for training in advance of race day.

“The more time the better off you’ll be,” Beddow said.

Most experts agree to give yourself at least two months of preparation.

2. Incorporate some interval training

If running three miles straight seems daunting, try interval training. Walk for a minute then jog for a minute (vary times to best suit your fitness level).

“Over time you’d want to decrease the amount of time you’re walking and increase the amount of time you’re jogging so that way you’d be jogging more, walking less,” Freeman said. “And then eventually you would come to the point where you could jog the whole thing.”

3. Get creative with exercises

Cross-training is a great way to work different muscle groups, prevent injuries and keep the training interesting, especially if you’re running on the “dreadmill.”

“Running is a high-impact exercise that can be hard on your joints, so try doing something like swimming or biking in between,” Freeman said.

Hunt, whose t-shirt drawer is full from doing several races (5Ks, 10Ks, half marathons and two marathons), likes to mix up her workouts.

Generally she meets with a personal trainer on Mondays, logs four miles during a group run on Tuesdays, does the elliptical or rests on Wednesdays, runs or does the elliptical and lifts weights on Thursdays, rests on Fridays, does a FIT class at the Y on Saturdays and finishes the week with a long run on Sundays.

“But the schedule is ever-changing due to fitting things in,” she said.

4. Recruit some helpers

“Seek out others to encourage you. It will go a long way,” said Hunt, who is part of the Mansfield Area YMCA Running Club. “I can’t say enough good things about my fellow runners.”

Hunt has been a runner since high school and dabbled in 5Ks after graduating to keep her focused, she said.

“The preparation either came from running plans I found online or in today’s world I’d be gathering some fabulous information from the local Mansfield Area Y’s Running Club,” she said. “They’re a fantastic group of people and always willing to help.”

She participated in a Couch to 5K program in 2007 led by Brady Groves and Kerry Green.

“At that point I was training for my first marathon and they were training first-time 5Kers to first-time marathoners,” she said. “They were fantastic and super encouraging and supportive.” 

They had weekly group meetings to discuss healthy eating, shoe specifics and running plans.

“We had group runs on the bike trail, hill-work from Kerry’s house and track-work at Malabar,” she said. “In fact, if it was done again, I’d certainly be interested.”

She noted that the Y run club has a Tuesday night 4-miler that starts at the Y and winds through the Woodland area.

“I’m hoping to gather some walkers, dog walkers, and baby strollers in the spring who can do as little or as much as they want,” she said. “It’s about getting people motivated and moving.”

On Thursdays the group runs in Mohican on the trails and Sunday runs are typically longer, “but it can again be as short a distance as you would like,” she said.

“During the summer there are also runs on the track at Malabar for some speed work, and I also know Madison has started a run group also on Mondays, so a newbie should be covered,” she said. “People are always saying to us that they aren’t that fast etc., but they forget we all started out walking, too.”

And let’s not forget about the weekly parkruns at North Lake Park. Anyone is welcome to participate in this free 5K, regardless of age or ability.

5. Make sure to warm up and cool down

Spring is right around the corner, but you know how it goes with Ohio weather. It could be warm and sunny in the morning and cold and snowy in the evening.

That being said, if you’re running outside and it’s cold, make sure to warm up to avoid pulling a muscle. Click here for other winter running tips.

And don’t forget to cool down with some stretches.

“You can do it at the beginning, as well, but typically you’re more flexible at the end of the run,” Freeman said. “Hit your major muscle groups like your hamstrings and quads.”

6. Have fun with it

Don’t put too much pressure on yourself.

Even if you’re running competitively, remember: there are plenty of opportunities to improve your time — 5Ks pop up frequently, especially during the summer.

Just try to enjoy it.