Run Your First 5K

The world’s most popular distance to run is the 5K—that’s 3.1 miles and about 30 minutes of cardio exercise. These workouts have been curated to help you go from walking to running nonstop for five kilometers. Start by doing one of the 10-minute workouts every other day, following the trainer who is walking. Work up to following mostly the runners until you can run for 10 minutes straight. Repeat the plan with the 20-minute workouts, then the 30-minute workouts. Once you reach your goal of running for five kilometers without stopping, try other Treadmill workouts in the Fitness+ library or a Time to Run episode.