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Run your first 5K

A ready-made journey for anyone who wants to run your first 5K: 10 steps, about 5.6 hours in all, in an order that works — work steps of 30 minutes or less, with real-world sessions kept whole.

Opens in Nextep with a two-minute first step lit. Free, and no account needed to begin.

When it's useful

When you have decided to run your first 5K but the first move is fuzzy. Nextep shows one step at a time, keeps the rest in order, and never calls anything overdue — a day that slips simply becomes today.

The steps

1. 1Pick the race and the target time for your first 5K15 min
2. 2Register for the race15 min
3. 3Get fitted for running shoestime block · 45 min
4. 4Write the weekly mileage plan30 min
5. 5First easy runtime block · 30 min
6. 6First tempo sessiontime block · 45 min
7. 7Long run, half the race distancetime block · 60 min
8. 8Week 6 check-in on pace and niggles15 min
9. 9Taper week: cut mileage, keep sharpness20 min
10. 10Race daytime block · 60 min

Work steps over 30 minutes are split into parts when you start, so they fit somewhere in a day; sessions — a run, an appointment, a call — stay whole.