Home Training Volunteer Give Back Community Travel Sponsors About Corporate Wellness
For First-Timers

Your Guide to Running Your First 5K | Training Plans & PNW Race Tips

You don't need to be faster, fitter, or more ready. You just need to show up. We'll be there at the finish line with a medal, a hug, and a beer (or a root beer). Browse upcoming 5Ks and start your journey today.

"Every finisher at our races was once exactly where you are now—wondering if they could do this."

— Coach Sarah, WHY RACING EVENTS
Find My First Race
You're Not Alone

That Voice In Your Head? Everyone Hears It.

The worries we hear most—and the truth that might surprise you.

"What if I'm the slowest one there?"
Reality: Many people walk the entire thing. The only person tracking your time is you.
"What if I have to walk?"
Reality: Walking isn't cheating—it's smart pacing. At our events, it's encouraged.
"I'm not a 'real runner'"
Reality: If you run, you're a runner. No minimum speed or body type required.
"What if I can't finish?"
Reality: If you can walk 45 minutes, you can finish. Our courses stay open.
"I don't know what to do"
Reality: We send everything you need to know—no surprises.
"People will judge me"
Reality: Runners cheer loudest for the back of the pack. You'll feel welcomed.
A Reminder

Permission Granted

To walk when needed
To be slow
To be nervous
To take up space
To start before ready
To call yourself a runner
To cry at the finish
To be proud

"The only person you need to beat is the voice telling you not to try."

Your Training Plan

8-Week Couch to 5K

Three days a week. That's all it takes.

This plan uses run/walk intervals that gradually build your endurance. By Week 8, you'll be ready to run 30 minutes—enough to finish any 5K.

Day 1 Alternate 60s jog / 90s walk × 8
Day 2 Alternate 60s jog / 90s walk × 8
Day 3 Alternate 60s jog / 90s walk × 8
Tip: Go slower than you think you should. If you can't talk, slow down.
Day 1 Alternate 90s jog / 2min walk × 6
Day 2 Alternate 90s jog / 2min walk × 6
Day 3 Alternate 90s jog / 2min walk × 6
Tip: Rest days matter. Your body builds strength while recovering.
Day 1 90s jog, 90s walk, 3min jog, 3min walk × 2
Day 2 Repeat Day 1
Day 3 Repeat Day 1
Tip: 3 minutes will feel long. That's normal. You can do this.
Day 1 3min jog, 90s walk, 5min jog, 2.5min walk, 3min, 90s, 5min
Day 2 Repeat Day 1
Day 3 Repeat Day 1
Tip: Halfway there! You've built real endurance.
Day 1 5min jog, 3min walk, 5min jog, 3min walk, 5min jog
Day 2 8min jog, 5min walk, 8min jog
Day 3 20min jog — no walking!
Tip: Day 3 is a milestone. Go slow. You're ready for this.
Day 1 5min jog, 3min walk, 8min jog, 3min walk, 5min jog
Day 2 10min jog, 3min walk, 10min jog
Day 3 22min jog
Tip: You're a runner now. Let that sink in.
Day 1 25min jog
Day 2 25min jog
Day 3 25min jog
Tip: Find your pace. You should be able to hold a conversation.
Day 1 28min jog
Day 2 28min jog
Day 3 30min jog — You did it!
Tip: You're ready for race day. Trust your training!
Finish line
Walking Welcome
Race Day

What To Expect

No surprises. We'll guide you every step of the way.

1

Week Before

Email with parking, timing, and what to bring.

2

Race Morning

Arrive 45 min early. Get bib. Use restroom.

3

The Start

Line up in back. Start slower than you think.

4

The Finish

Cross the line. Grab your medal. You did it.

The Moment Is Now

The Finish Line Is Waiting.
So Is Who You'll Become.

You've thought about it long enough. Today's the day.

I'm In — Find My First Race
Free transfers
Finisher medal
No time cutoffs