Are you ready to join the Pink Strides Virtual 5K but not sure where to start? Don’t worry—this plan is designed for everyone, even if you’re starting from scratch. We’ll walk you through a simple, easy-to-follow six-week training program that will have you race-ready in no time!
With this prep plan, we’ll gradually increase your endurance and stamina to help you complete the 3.1-mile race, and we’ll do it in a way that’s achievable, motivating, and fun! Let’s get you ready to cross that finish line!
Week 1: Start Slow and Build the Habit
You don’t have to be a runner to complete a 5K. This first week is all about building a routine and starting to move regularly. Aim for three days a week, mixing walking and light jogging.
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Session goal: Walk for 20-30 minutes, and alternate with light jogging (1–2 minute intervals).
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Focus on getting comfortable with the movement—the goal is to establish a habit, not go too fast.
Pro tip: Wear comfortable, supportive activewear like our jumpsuits to stay flexible as you start!
Week 2: Build a Consistent Pace
You’re starting to get the hang of it now! In week two, we’ll build up your stamina and work on finding your pace.
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Session goal: Increase time to 30-40 minutes. Alternate between walking and jogging in intervals.
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Try jogging for 3-5 minutes at a time, followed by walking for 2-3 minutes to recover.
Focus on staying consistent, and don’t worry if you need more walking breaks—you’re building endurance!
Week 3: Increase Your Jogging Intervals
By this point, you’ve likely built up a solid foundation. It’s time to push yourself a little bit more and increase the jogging intervals.
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Session goal: Aim for three 30-40 minute sessions this week. Try jogging for 5-8 minutes at a time, followed by walking for 2-3 minutes.
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If jogging for longer periods is tough, don’t stress—take walking breaks whenever you need to.
The goal this week is to increase your stamina, so don’t be afraid to adjust based on how your body feels.
Week 4: Focus on Distance
You’ve been building up your time and pacing, now it’s time to increase your distance. By the end of week four, we want you to be able to cover 2 miles.
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Session goal: Try to complete 2 miles, either by walking or jogging.
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If you’re jogging, aim for 10-minute intervals with walking breaks in between.
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Don’t focus on speed—just cover the distance at a pace that feels comfortable for you.
This week is all about building up distance, and it’s a great way to gauge your progress!
Week 5: Test Your 5K Pace
You’re in the home stretch! Week five is all about doing a full 5K simulation—this is your chance to see how much progress you’ve made.
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Session goal: Try to complete 3.1 miles (5K) in one session, either by walking or jogging, or a combination of both.
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Don’t worry about time—just focus on completing the distance. Break it up into intervals, like 10 minutes of jogging followed by 2-3 minutes of walking.
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Take note of any challenges—this is the time to figure out what you need to work on before race day.
Week 6: Taper and Get Race-Ready
You’re almost there! Week six is about tapering (reducing your intensity) and getting ready for the actual Pink Strides Virtual 5K event.
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Session goal: Do 2 light sessions this week (30-40 minutes), but keep them easy and relaxed. Focus on stretching and hydration.
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Get your race-day gear ready—wear your favorite activewear from The Pink Room to feel amazing while crossing that finish line!
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Take the time to celebrate your progress and feel proud of how far you’ve come!
Race Day: You’ve Got This!
You’re finally here! It’s time to run, walk, or jog your first 5K. Here’s what you can do to set yourself up for success:
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Warm-up: Start with a light walk or jog for 5-10 minutes.
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Pace yourself: Focus on comfort and taking breaks as needed. This isn’t about speed; it’s about completing the 5K and feeling great while doing it!
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Celebrate: When you cross the finish line, be proud of yourself—whether you walk or jog, completing a 5K is a major accomplishment!
Ready to Stride with Us?
The Pink Strides Virtual 5K is all about empowering women to stay active, healthy, and confident. This is your chance to join a supportive community while prioritizing your health. And remember—this plan is designed to ease you into the race, so you can feel confident and prepared no matter your starting point.
Join us in May and be part of this movement supporting women’s health research!
Sign up today for the Pink Strides Virtual 5K and lets cross that finish line together!
Have questions? Leave a comment below!