🏃‍♀️ Is It Okay to Run/Walk Your First 5K? Absolutely!

At The Athlete Lab, we believe movement is movement — whether you’re running, jogging, walking, or doing a mix of all three. If you’re lacing up for your first 5K and wondering, “Is it okay if I walk some of it?” — the answer is a resounding YES.

There’s no rule that says you have to run every step to be a runner. The simple fact that you’re showing up, putting one foot in front of the other, and crossing that finish line makes you one. Period.

🌀 The Run/Walk Method — A Smarter Start

The run/walk method isn’t a shortcut — it’s strategy. This approach (often called the Galloway Method) lets your body adapt gradually while you build stamina and confidence. It also helps prevent overuse injuries — the #1 reason beginners quit before race day.

Here’s how a simple four-week progression might look after a good 10-minute warm-up:

• Week 1: Run 3 min / Walk 3 min

• Week 2: Run 3 min / Walk 2 min

• Week 3: Run 3 min / Walk 1 min

• Week 4: Run 4 min / Walk 1 min — or stick with 3:1 if that feels better.

  
  

It’s all about steady improvement, not pushing too hard too soon.

🏁 Building Your Base

For your first 5K, your longest training day will likely be around 3 miles — maybe more walking than running at first, and that’s perfectly fine.Your goal is simply to build a strong aerobic base and teach your body that it can go the distance. Over time, you’ll find your stride naturally gets longer, stronger, and faster.

🎉 Celebrate Every Win

Progress isn’t just about pace. Did you complete your first full mile without stopping? Amazing. Showed up on a cold morning? That counts, too.

At The Athlete Lab, we celebrate every single victory — birthdays, milestones, new PRs, and even that first brave step through the door. Because progress isn’t about perfection; it’s about showing up for yourself.

⏱ What’s a “Good” 5K Time?

Let’s be honest — there’s no wrong time. A 5K is 3.1 miles whether you finish it in 20 minutes or 60.

Here’s a general idea of what most people see:

• A brisk walk: ~45–55 minutes

• A comfortable jog: ~35–40 minutes

• A faster run: ~25–30 minutes

But the most important thing? You finished. And that’s a win worth celebrating.

💪 How Long Should Training Take?

If you’re new to exercise altogether, give yourself about 12 weeks to build up safely. If you’ve already been walking, cycling, or strength training, 8–10 weeks might be enough. And if you’re a returning runner? You can fine-tune your endurance and pacing in as little as 6–8 weeks.

Just remember: it’s better to start slow and stay consistent than to rush and get injured.

🧠 Prepare Your Mind, Too

A 5K is as much mental as it is physical. Here are some mindset shifts that help:

• Visualize success: Picture yourself crossing the finish line — strong and smiling.

• Surround yourself with encouragement: Train with friends, join a run club, or sign up for one of our Rocket Racing events.

• Focus on the journey: Every run teaches you something about grit, patience, and your own resilience.

  
  

👟 Gear Up — But Don’t Overthink It

Yes, good shoes matter. But you don’t need a closet full of gear to be a runner.Start with:

• A well-fitted pair of running shoes (get fitted locally if you can)

• Moisture-wicking socks and clothing

• Anti-chafe stick (thank us later)

The most important piece of equipment? Your commitment.

💬 Final Thoughts: Just Start

Whether you walk, jog, or do intervals, you’re doing something incredible — you’re building endurance, confidence, and community.

If you’re local to the Twin Cities, come train with us at The Athlete Lab. We offer Couch-to-5K coaching, strength classes, recovery tools, and race opportunities like the Lace ’Em & Race ’Em Series.

You don’t have to figure it out alone — we’ll help you start strong, stay consistent, and cross that finish line smiling.

👉 Learn more or sign up for your next race at www.RocketRacingMN.comor train with us at www.TheAthleteLab.com