Your Run: First 5km

Why the 5km matters?

The 5km is a defining milestone in your running journey because it’s achievable, measurable and a distance you can really enjoy. I love the variety of the 5km because no matter the goal you’re having fun. You'll often see me running a 5km in these ways: an easy weekday jog, pacing a friend at Parkrun, or racing more seriously in an event. It builds belief, confidence, and momentum that carries through your entire running journey.

Whether you run every step, go for a PB or mix in some walking breaks, it all counts.

The Goals of a 5km

The goal of a 5km run whether you’re a seasoned, beginner or returning runner is to have fun and get to the start line. That could be your front door, a Parkrun, social run club or a race start.

Ideally every time you start a run you can learn more about yourself and how you feel or progress as a runner. This allows you to measure your progress and ask yourself how you felt, how you’ve progressed and what’s changed in your progress.

You’ve conquered continuous running with our Run Walk plan, now we’re excited for you to run your first 5km! 

At RunDNA, we see it every day. Walkers turning into runners. Casual joggers finding consistency. Committed runners chasing that PB and discovering those unbeatable post-run endorphins. 

How long does it take to get to 5km?

For beginners, it could take around eight weeks of Run Walk intervals and gradual distance building to attempt your first 5km. Interval running builds fitness safely, reduces injury risk, and helps your body adapt accordingly. But most importantly, increasing your weekly load progressively is the key to steady progress. Increasing your intensity or volume by an attainable 10% every two weeks is suggested.

A simple approach that works:

• Start with at a social and conversational pace
• Increase total running time by no more than 10% per fortnight
• Add strength or cross-training to support resilience
• Don’t get too carried away with your time or pace, this will come with experience

Progress doesn’t happen in one run, it happens with week by week consistency. 

Heading out for your first 5km

There are a few important things to think about when heading out for your run; 

Are you hydrated and fuelled?

This could likely be your longest and most intense continual run yet. Setting your body and mind up for success starts with simply making sure you’re hydrated and have eaten enough before and after running. This will keep your energy levels steady, help regulate your breathing and heart rate and improve recovery. 

Drinking water regularly throughout the day, eating a small snack like toast with honey or a banana and rehydrating afterwards are easy ways to keep you running well.

Have you warmed up?

Warming up is key in feeling better during and after your run. When your muscles, tendons and joints are cold they’re more vulnerable to strain. Stretching, walking or even strides are great ways to warm your body up and not shock your system. 

A warm up can also help settle your breathing, gently raise your heart rate and mentally build confidence to tackle your run. 

Recovering Afterwards

Pulling up a little sore after 5km is completely normal, especially if it's your longest run so far. Getting ready for your next run starts as soon as you finish your current one. Getting in a little cool down, even a short walk will suffice. Eating and rehydrating within 30 - 60 minutes of finishing your run is also really important. This will replenish your energy stores, help with muscle recovery and reduce soreness. I usually go for a protein smoothie for a balanced serve of carbs and protein. The importance of recovery through hydration, nutrition and sleep should not be overlooked!

Are you wearing comfortable and supportive shoes? 

If you’re attempting your first 5km you should be running in something comfortable and supportive, most likely a Daily Trainer. With so many options on the market now, it can be a little overwhelming. You can read more about how we use and describe a daily trainer in our previous blog.

You could also consider more specific options like a versatile daily trainer for those chasing a slightly faster feeling. This could be something that feels lighter with bouncier foam like the Mizuno Neo Zen 2, New Balance FuelCell Rebel v5 or Asics Novablast 5.

Find your People

What is Parkrun?

Your first 5km doesn’t have to be solo. Parkrun is one of the most popular and welcoming ways to experience the distance. It's a free, community minded 5km held at 8am every Saturday morning.

It’s all inclusive, with no time limit and no pressure whether you’re running, jogging or walking.

With 539 active parkrun's around Australia you’ll always find one to attend, whether it’s in your local area, you’re ticking off different locations or visiting a new one on holiday. 

To join all you have to do is register once and keep track of your unique parkrun ID to show at the finish line. 

Social Run Clubs

You could also think about joining a social run club. With so many new ones popping up and with distances to suit beginner runners, it’s a great way to stay motivated and consistent in your journey.

If you’re looking for a community driven and inclusive group there’s lots out there. Prospect Run Club, The Social Run Co, Stride Run Club and Plunge Run Club are all great options in South Australia that prioritise connection and fun. If you're interstate, you can do a quick google search for run clubs in your area, there's one in most towns and cities now.

And if you’re ready to make it official, there are plenty of local 5km events coming up:

• Run Moana – 5km (15 Feb 2026)
• ATR Summer Series: Cleland (22 Feb 2026)
• ATR Port Elliot Surf Run (15 March 2026)
• Clare Valley Running Festival (29 March 2026)
• Adelaide Marathon Festival (3 May 2026)

Wrap Up

No matter your start line, the 5km goal is the same, have fun, build consistency and enjoy the process. Every run teaches you something, about your body, your mindset, and what you’re capable of achieving. You’ve listened to your body, learnt to hydrate and fuel, warm up, and find value in the right shoes. Now the next step is to trust the process and have a crack!

And remember, you don’t have to do it alone. From Parkrun mornings to local events, from your next pair of running shoes to your next milestone, RunDNA is here to guide you every step of the way.

About the author

Ed - Runner & Content Creator

I’m passionate about all types of running, road and gravel riding, content creation, quality gear and the stories that follow effort and adventure. Triathlon and long distance road running are my current focus as I love pushing the boundaries of the body and mind.