I am a beginner looking for advice on how to practice for a 5k run.

For some background, I finished my last 5k in 35 minutes because I ran out of breath easily. I played basketball (for fun) and work out 2x a week, but since that 5k I realized how bad my stamina is. My goal is to be able to run a 5k within 20-25 minutes for starter. I have been jogging once a week: 2.5k jogging, then having a short rest, then doing another 2.5k jogging. This routine has been continued for about 3 months, but I do not feel my stamina or endurance improved a little bit - even my heel and ankle ached a bit during each practice. Do I need to run more often, like 2-3x a week? I assume the pain will go away once I do practice more often?

If anyone has a training plan that works for him/her, please kindly share it here. Also, when would be appropriate to expect an improvement? Thanks in advance!

  • what is your heart rate over the course of a run?
    – Anatoly
    Oct 17, 2016 at 20:30

2 Answers 2


The same way you would have built up your first 5k jog, using intervals.

'Jogging' would be your 5k-in-35-min pace

'Running' would be your 5k-in-20-min pace

Start with a 4min jog, 1min run, 4min jog, 1 min run...etc. (repeat until you complete the 5k)

Once that is comfortable then increase the run time by 1 minute and/or decrease the jog time by 1 minute. Repeat until you can do the whole thing at a 'run'.


Stamina gets built over time, and that time varies for everyone. Jogging and running are 2 different things. All you need to do is break down your goals and achieve it in fragments. Start with a 1k run, and try finish it in 6 minutes and do it below 5. go for 2 k and try doing it below 10. Likewise, build up till you do that 5 in 25 and then work on reducing time further. Let your body get used to something first and then move on to next level. Now it seems like you are in a course of breaking it. Don't do that. Take a slow and gradual approach and east healthy. Practice jumping ropes and do some leg exercises like raises, lunges etc to strengthen your leg muscles. Best wishes.

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Not the answer you're looking for? Browse other questions tagged or ask your own question.