How To Run A 5K With Little To No Training


You want to run a 5k but can’t find the time to train?  Here is a strategy I used this past Sunday that worked for me.  Your results may vary…


Step One: Sign up for a 5k

I signed up to run a 5k at the beginning of July to raise money for the Lloyd F. Moss Free Clinic here in town.  My job was one of the sponsors and sent out an email asking if people wanted to sign up, they would pay for the entry fee.  Word!  You can find a race near you by clicking here.

I signed up with dreams of running and training.  Then life happened.


Step Two: Completely forget you signed up for the race

In my case, my daughter was born 6.5 weeks early, with some complications, and the race was a fleeting thought.  It wasn’t until around the middle/end of September I remembered, “Oh snap, the 5k!”

So did I start running and training and saying my prayers and taking my vitamins a la’ Hulkamania?  Nope.  No excuses, I just plain spankin’ did not create the time to do so.  However, this step is absolutely crucial in not training for a 5k.  Which leads to step three.


Step Three:  Don’t train physically, train mentally

I decided to prepare for the race mentally instead of physically.  I figured, if my mind is right, my body will follow.  I had a copy of the map for the race, I studied it and mentally saw myself running that bad boy.  Nervous with anticipation, the night before I laid out my race gear and went to sleep still mentally training.

So what happened the day of the race?


Step Five: Make sure you eat a good breakfast

I’ve started eating oatmeal for breakfast these days.  The Quaker One Minute kind, not instant.  I add pecans or walnuts or almonds, cinnamon, peanut butter, and a scoop of a protein mix I procured from Wal-Mart. (It’s around $17 dollars, compared to $25 and up at GNC or other places.)

Since eating my concoction of oatmeal, I’ve felt fuller throughout the morning.  The days I work from 7am-5pm, I feel full at least until 12 or 1pm.

I also had a cup of coffee, which I had heard is fantastic before exercise.  With a full breakfast and my wife and baby in tow, off to the race!


Step Six: Look like you know what you’re doing


That’s me, #73 about to spankin’ run like the wind….or like smog.



I signed in and received my official race chip.  My first official race!  I locate the rest of the runners from the agency and everyone lines up, waiting with anxious anticipation for the race to begin.

Sunglasses, check.  Running attire, check.  Hat turned around backwards so people will know I mean business, check.  Sometimes, just looking like you know what you are doing boosts the ole confidence.  Spankin’ bring it!!



Step Seven: Know your goals and have a mantra

My goal was not to win this race.  My goal was to finish the race.  An additional goal came up during the race, we’ll get to that in a bit.

For me, this was the first major physical activity I had done post kidney transplant.  Yes, I wanted to help out the free clinic, but it was personal in that I wanted to push myself to finish the race.

So my mantra during the race was, “The race isn’t given to the swift, but he who endures endureth to the end.”  I repeated that phrase over and over and over during the run.  However, during the last 2 miles, it became, “I gotta beat this guy.”


Step Eight: Have a nemesis!

Mile two was when the non-training really came into play.  I made it through mile one fairly well, but spankin’ mile two…

My right ankle was the first to decide it was done for the day.  About 8 minutes later, my left ankle decided to join the protest.

I was walking and this guy ran past me.  I didn’t know him, but I immediately annointed him to be my nemesis.  Having someone to compete against is extremely helpful.  The back of guy’s shirt read, “Army 10-mile runner”, so Mr. Army 10 Miler became the person for me to beat.  He was about 25 yards ahead of me, but that was ok.  He was in my sights, he became my new mantra, “I gotta beat this guy.”


Step Nine: Don’t get comfortable and don’t quit!


#73 about to cross the finish line. Hail Victory!



Despite my ankles being on strike, I pushed past that and started to walk briskly.  Mr. Army 10 Miler was still a ways ahead of me, so I decided to chunk it down.

I identified a few people ahead of me that I needed to beat in order to catch up to and beat my nemesis (I’m sure he is a really nice guy, and I had absolutely no animosity towards this man.  And I’m thankful for his service in protecting our country.  But I had to compete against you sir.)

The lady in the pink tank top powerwalking, my legs are longer and I out powerwalked her.

The guy pushing a stroller, I knew I could walk past him, no problem.  Oh no he did not just start running, who told him!  Come on body, time to suck it up and run.  I have to endureth.

I ran past dude with the stroller and was coming up fast on Mr. Army 10 Miler.  And. I. Past. Him.  Boo-yah!  I stopped running once I passed mile marker 3.  I was feeling good, a little cocky, a little too comfortable thinking I could walk for a bit.  Then I heard footsteps…

No, it can’t be.  It’s not possible.  He couldn’t…and he did.  Mr. Army 10 Miler breezed past me like I was spankin’ not even there.  The finish line was in sight, my nemesis was winning, so what are you doing to do Mr. Wearing His Hat Backwards Running Poser.

Sometimes, you have to dig down deep.  Sometimes, you have to put on your ugly face to make it to the end.  I fired up the afterburners and took off like lightening.  Well, in my head it was like lightening, but in reality, more like the speed of a bowling ball rolled by a little kid.

I took Mr. Army 10 Miler on the inside curve and beat him to the finish line.  I finished.  I beat my nemesis.  Excuse me while I catch my breath.

My official stats were:

Time- 45 minutes
Place- 123 out of 157
I ranked last in my age group of Men’s 30-34

I am so happy with my results.  I endurethed.   I’ll use this as a measuring stick against future races (I think I’ve caught the running bug) and actually train to do a bit better.  For the entire race stats, you can check it out here.


Of course, I don’t recommend doing anything without the proper training/preparation.  However, things that may seem impossible, when you show up and start, slowly become possible.

Thanks for reading and what is something you are looking forward to doing in the coming months?




Tags from the story


  • Congratulations on finishing! I loved reading this post. I can relate to lack of training for my first 5k. In order to impress the woman who later became my wife, I entered into an ill advised 5k. I think I worked out on an elliptical 5 times prior to the race. No running at all prior to the race. I finished, but got sick. I don’t think I impressed her much that day.

    Step 8 is what worked for me when I ran my first half marathon. I got to the start line late (not my fault) and was among the last to start. So I spent the first few miles weaving around walkers. During the race, I would pick out people I wanted to pass and enjoyed passing them. When I hit the home stretch I saw some speed walker ahead of me and decided there was no way I was going to let her finish before me so I was the only idiot sprinting down the boardwalk in Va Beach. But that speed walker had to eat my dust!

    Great post and I am glad you finished strong

  • This is a great post! Funny and honest. I’ve been using Step Six all my life. It works for many things, not just 5Ks.

    And remember what Mr. Churchill said:

    “Never give in–never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force; never yield to the apparently overwhelming might of Mr. Army 10 Miler.”

  • You own the Google phrase “running a 5k without training”

    Thanks for the suggested 9 steps. I just signed up for a 5K in 1 week with 13 coworkers and I haven’t trained. I do ride a bicycle frequently so I’m hoping that helps.

  • OH! I just did the same thing as JS. I signed up 7/9/12 to run a 5 K 7/15/12.

    I have been doing the elliptical for months, tread mills, and recumbant bikes in a effort to lose some lbs. I wanted to do a Tough Mudder run, but after volunteering at a “Run for Your Life” Zombie 5K, I realized that TM *might* be beyond me right now.

    After a friend, who also wanted to do TM, signed up for a Spartan Race, I signed up for a regular ole 5K. And panicked.

    After reading your post, I feel like I can manage this. Love Step 6 and if someone needs to be my Step 8, so be it.

    Thank you!

    • Hey Theresa, I’m glad the article was helpful. I’ve thought about doing the “Run For Your Life Zombie 5K, there is one near here in Baltimore in October. What advice would you give?

      I bet you can definetely crush that 5K and TM, let us know how the race on Sunday goes. Best wishes to you!

  • Jermaine,

    I would recommend doing the “Run for Your Lives Zombie 5K” as a ZOMBIE first. That’s what I did, and I just do not know if I would run the course as a runner. I saw a couple of runner injuries, a badly broken ankle and a dislocated shoulder that made me pause.

    Either these people were too concerned about their time on this race or they did not prep well…I don’t know. There were also some heat related visitors to the first aid tent. The course was run all day long in early June, hot weather on a motorcross cycling track (very steep inclines, rocky terrain, etc)

    This was why I didn’t jump into the Spartan Race as my first race. I wanted to see how I could do on a ‘regular’ 5K before doing anything extreme. Sunday’s course is flat and back and early in the morning.

    Good or bad, I will keep you updated. 🙂 (But probably not with as much humor as your piece)


    • Hey Theresa! Thank for the intel, very helpful. I want to do some sort of race this year, perhaps every year since my transplant (I just thought of that as a sort of goal. Hmmm…)

      Please keep us updated and cheers to you for your upcoming Sunday race!

  • This is just flat out awesome. I googled ‘running a 5k without training’. I have a 5k coming up on 7/15. I signed up the first day of June, but, like you, have not prepared very well. I can run a solid mile, but I’m not sure what else after that. I’m looking to complete- not compete, but if I end up finding my Army 10 miler…it’s on 🙂 Thanks again!

  • Hi Aisha! Thanks for the kind words and for stopping by. Theresa, another commenter here, has a race on 7/15, mayhaps it be the same race?

    I hear you about the one solid mile. 5,280 feet, check. 5,281 feet, ummm…we’ll see. Having a nemesis helps though, keeps your mind focused (also works on the interstate, but you didn’t hear that from me.)

    Let us know how your race goes and good luck!

  • It shames me to admit this, but I got the race day wrong. It was Saturday, not Sunday. 🙁

    I am SO embarrassed and frustrated right now. I do have a goal to do a 5K sometime this year, so that is a positive…

    THANK you Jermaine, for your kind words, humorous advice and inspiration.

    Best wishes for continued good health!

  • Just to update- I did it! Completed the race and ran ( well, jogged) the entire thing! Honestly, I was so close to dropping out before the race started. Your blog gave me some hope. Thanks so much! I felt like a million bucks crossing the finish line!

    • Yeah Aisha, that’s what I’m spankin’ talkin’ about! Congratulations on your epic race. I’m so glad you didn’t drop out and thanks for the kind words.

      Let us know if you race again and we’ll cheer you on!

      “I pulled up wit a million trucks
      Looking, smelling, feeling like a million bucks-ahh!”- Ludacris

  • Soo happy to have come across your advice and inspiration. Just in time for the Run For Your Lives 5k I will be doing with no training. Thanks for puttin’ your story out there for procrastinaters like me! Gives me some hope that I may not fall victim to the zombies this Saturday, lol.

  • It was amazing and I loved it! I did have a few moments where I was telling myself I had made a huge mistake and totally misjudged my physical capability, but I kept on pushing and made it through! I finished the race in under an hour… 59 min. and 43 sec. to be exact. lol. I was not able to find a nemesis though there was plenty of runners to choose from, but I had to put all my concentration on not falling over dead! Speaking of “Dead” I did not make it out alive! They gave us 3 flags each and the zombies got me, they took one each mile. We had a blast though! I printed out your story and gave a copy to the girls from work who were doing the run with me. Everyone enjoyed it, cracking up through the whole read, it was the inspiration we needed. We already have plans for our next 5k coming up in October!
    Thanks again-

  • That’s great Fay, nice work!

    “I was telling myself I had made a huge mistake and totally misjudged my physical capability, but I kept on pushing and made it through!”- that is so inspiring. I really want to the the Run For Your Lives, sounds like it’s a blast.

    I’m humbled you shared this post with your crew, that is so nice of you 🙂 I’m glad it helped and I look forward to hearing about the 5k in October.

  • Thank you for sharing your story! Your zeal… your energy – very inspiring! I’m thinking of participating in a 5k walk/run tomorrow evening. Haven’t prepared, so googled my way to your account. Seriously, I laughed out loud several times as I read!! Thanks!

  • I so needed to read this . Thanks. I signed up to run a 5K thisSat Am and this week I feel like I have been pulled through a knot hole! One mile is killing me! mentally and physically. So, I will do the run-walk shuffle and finish that race! haha and hopefully pass a few.

  • I did it and did not have to walk! It was a beautiful 46 degree AM that helped. I shared your words of wisdom with some friends. They loved it! ha ha Thanks!

  • Oh wow ! Thanks for this! My daughter and I have a 5k this weekend. We haven’t run for about a month and a half. We both did a 5 k at the beginning of August. First one ever! Temp was 89 at 8am! I finished in 44 min. I was hoping to be able to beat that time but since I stopped training my plan is to not die! Thanks for making me laugh with the hat backwards looking cool reference! I relate to that! Looking the part makes you go faster!

  • Hi Janine! Good luck to you and your daughter in your race this weekend. Please let us know how it goes. Kudos to you for going for the race inspire of not training. Yes, looking like a hardcore runner helps, identify a nemesis early and watch out for guys with strollers. They are deceptively fast 🙂

  • I can’t tell you how much I enjoyed this well are my new blog hero…I know its an old post..but the power of the message is still there…Im running my first 5k Sunday…and I wished I would have trained better…but now I will remember you…a man I know only by letters on a computer my friend will be who I compete with on sunday…cyberly..thank you…If you can do it with all youve been thru..I can do it..Im so stoked right now..thank you thank you thank you!!

  • I stumbled upon your site because I have a 5k on Sunday. Ugh. Its the Zombie run and I can’t run…go figure. You gave me a good laugh 🙂 I most definitely feel better about the race! I know I’m going to turn into a Zombie, but I’m going to stick to rule #6 and look good doing it 🙂

  • I stumbled onto this blog like many others, trying to find out what kind of torture to expect in my first 5k tomorrow (with no training). My husband knew a 5k was on my “bucket list”, and got a little ahead of me on planning to check it off! I’m terrified. I’m hoping adrenaline will carry me through… thanks so much for the awesome advice!

    • Hi Kippi, I am so happy for you, way to go! Thanks for stopping by and I’m glad what I wrote could help. I’ve heard ice baths or cold showers will help muscles repair. I haven’t done an ice bath, but I can vouch for the cold shower, quite helpfull post run 🙂

  • You cannot imagine how helpful this was! My 7 year old son wants to do a Turkey Trot this year and I’ve only been running on and off as of late. Well, I just signed us up for Thursday’s race and this post has totally helped me to perk up and prepare myself and my son for it!



  • Hi Alison! Best wishes and good vibes to you and your son as you race in the Turkey Trot. I’m glad this has helped and please let us know how it goes. Take care and Happy Turkey Day 🙂

  • I’m seriously contemplating a Color Me Rad 5k in April. The last time I ran was in spurts in a game of flash football aaand I was winded!

    My boyfriend can run for long distances but the last time I retired to do that was 15 years ago for PE class!

    I’m definitely going to utilize these steps if I decide to register! Lol ^_^

  • I loved this post! I googled “how to run a 5k in a weekend” and this popped up and was great! Humorous, but very helpful. One of my best friends is training to run a mini in May, so she asked if I’d like to run 4 miles on Saturday morning. As in two days from now. The last time I truly ran was like five years ago ha! So this was perfect! Thank you so much!!!

  • Thanks for your article. It gave me hope. I signed up for a 5k with all good intentions of doing the “Couch to 5k” program. Well, the race is this Saturday and I did not train AT ALL. I am really nervous, but I guess I will give it a shot. I guess I need to go buy a hat:)

  • Saweet!!!!! Your post was not only encouraging, but entertaining to the point that I couldn’t stop laughing. I like your style. I have signed myself up for a 5k Color Run this Saturday (Lord knows why – peer pressure and the need to challenge myself) and I find myself in the same boat as you were…life has happened and I haven’t prepped a lick. But I do believe that the mind has power over the body and so here we go! Probably not the smartest thing, but I’m still set on one thing- crossing that finish line whether I’m crawling or still standing. Haha. Off to the races…countdown…2 days!

  • I googled how to run a 5k without training and low and behold this came up! 🙂 I am so pumped now I can’t wait for my Run or Dye race tomorrow! Like most of the commenters I had the best intentions of training and running daily but that did not happen. I have never participated in a 5k before where I ran. I once did a rollerblading 5k but that was easy. I signed up my poor husband and he hasn’t been training either!! LOL

    • Hi Alma, how did your race go? Is the Run or Dye one of those races where you get sprayed with colors?

      I hope it all turned out well and your hubs recovered well 🙂

  • Yo Jermaine, your story had me dying. I liked how you kept a sense of humor about the whole experience. And congrats and God bless with running after a kidney transplant. I hope you have many more healthy and joyous days to come.

  • I checked out this article after deciding to run a 5k only a few hours before the race started. It was very helpful, especially the part about finding a nemesis. Although I had multiple nemesis’, (1-2), that passed me along the way, I finished with a time of 25:59 and won 1st place in my age group, (15-19).

    However, I am in very good shape considering I am a college baseball player and being a pitcher for college is no easy task and comes with its fair share of running and conditioning.

  • Wonderful story! Just what I needed to read. I am signed up for my first 5k, Color Vibe on the 22nd and I am not completely convinced I will make it out alive. I am also signed up for a run July 6th and Zombie Mud Run in September. Hopefully the color rum gives me the bug to stop procrastinating and actually train for the next 2 runs!

  • Great story! So inspirational!
    I am running my 3rd 5k tomorrow and I am 11.
    I am really afraid because I didn’t train at all because I signed up for it yesterday!
    After reading this, I feel much more confident! Thanks!!

  • OMG … How funny and graphic your story is!!! I felt like I was running right along with you. Me and my hubby were thinking about doing a 5K on the Atlanta Beltline this Saturday. I was leaning toward – NO WAY! We are so out of shape. Our training consists of walking 2-5 miles a day. Now, I’m all like – WE CAN DO THIS! Thanks for the inspiration. I THINK!!

    • Hi Jill! Thanks so much for coming by, you and your hubs should definitely do the race Saturday. Walking 2-5 miles a day is amazing, good for the both of you! My training consisted of dressing like a star and the all important wearing of the backwards hat; but I had so much fun and hey, it makes for a great story. Let us know how it goes and take care 🙂

  • So over the summer so far I have done no running at all even though I was told to run a mile a day at least from my soccer coach. and now the time has come to show off all that training. I need to run a few miles tomorrow (within some obscenely low time limit) and I have nothing. unlike the rest of the team who did not seem to procrastinate like I have. I am not trying to make it within the time to qualify for varsity, all I want is to finish without making a fool of myself. Thanks for the advice and hopefully I don’t completely fail!

  • Ahhhhh! Waking up in 5 hours to run my first 5k ALSO with no training! It is a blessing I just saw your post! I’m pumped. I CAN DO THIS!! Thank you for sharing. You are my ride or die tomorrow (in my head). 😉

  • Hey man, just wanted to say thanks for writing this. I was “googling” for how-to tips for a race I will “endureth” later today. I’m pumped. I’m doing this. … now excuse me while I turn this hat… yup… there we go!.


    thank you!

  • Thanks for writing this. I have my first 5K in two days, am very out-of-shape, and haven’t trained at all. Now I know I can do this. If it takes me 2 hours, it doesn’t matter. My goal is to finish. Thanks for inspiring me.

  • Running a 5k today, but haven’t gone out for a run since early June. I googled “how to win a 5k without training” hopefully shooting for 19-20 minutes and a decent place.

  • Thanx for the inspiration! I signed up for a 5k on the 24th and had no clue how I’d do because I haven’t ran since May… My body gives up on me before I actually get tired, so I’m hoping that’ll be the case next week!

  • You so totally rock!!! I needed hope for a 5k next Sat & your words gave it to me! As I read through the posts it dawned on me that many runs are for charity & your inspirational message has probably even helped raised money for good causes – Bless you & thanks to all those that commented too (I don’t feel so alone in my ill prepared non-trainingness). Shoot – I have a whole 7 days to go – I have PLENTY of time to get ready – no worries! Hope you & your family are continuing to push past life’s challenges with flair & finesse as (your perserverence in the face of adversity is a great example for your child too)!

  • Well here we go, Jermaine.
    Haven’t trained a lick and running the race for/with my girlfriend.
    It’s tomorrow.
    As said earlier, you are the first result on “running a 5k when you haven’t trained.” Great job! 😉


  • I signed up to do a 5K for the local food pantry with my 13-year-old sister; and basically haven’t trained for it, between work travel and getting the flu. I think your strategy is going to be mine, with the caveat of “try to not lose too badly to a 7th grader because I’ll never live it down.”

  • I have a 5K on Saturday and after admitting to lots of people that I haven’t trained, receiving looks and comments of “you should be ok”, I decided I better to see if it is even possible. Lo and behold, I came across your article and it has brought some peace to me. I am not looking to achieve any other award, short of finishing the race with my co-workers. I am going to write the mantra on my hand so that I can refer to it when the talk in my head gets too loud. Thank you for sharing your story so that it can inspire others. My goal will be to complete Saturday and then sign up next year for another race and actually commit to training..

    Michelle 🙂

  • Thank you for sharing your story. I am schedule to run my first ever 5K this coming Monday, St Patrick’s Day! I ask my husband to run with me but of course that will be nothing for him because he’s been running the half marathon. I just want to be fit just like him and impress him. I hope I can do it!!!

  • Thanks for this article. My two kids talked me into signing up for a 5k last minute yesterday to close out spring break and I have not been training and I am a survivor of chronic illness on top of another major condition which had to be operated on in my brain. This was just what I needed to motivate me. I wasnt planning to do a 5k this year until May but I think I may just make it through today. 🙂

  • I love this … My “situation” is a little different. I signed up for the Illinois Marathon 5K & 10K (Mini-Challenge) back in August. I started out training and did very well UNTIL the cold weather hit. Then between the nasty winter and being sick several times the last few months I have done NO training and it starts in just a few hours. The 5K is tonight (7:30 pm) and the 10K is tomorrow morning. Wish me luck …

  • you have inspired me for the 5K that is coming in 3 days. 34 yrs old and 45 minutes?!? That is the real inspiration.

    I wasn’t going to run it because I have been slack with my training and haven’t run in the last 3 weeks. and even then I only was in “training” for a week. I walk/joggd once on the treadmill and 2x outside for a total of maybe 6 miles. prior to that short stint I’ve pretty much been a slug for the last 10 yrs. We’ll see if this 50 yr old can still pull off the old week-end warrior routine and come out on the other side with out needing to be carried off on a stretcher. Ha Ha.

    even an old grey beard like me should be able to do maintain 15 minute miles.

  • I am running my 1st 5k on Saturday and II have no idea what I just signed up for! This made my day and I know I will finish! And I won’t be last!! Prepared or not I am a Gladiator!!! Aaahhh!… (coughs)

  • So I know this is late to the game but today I did a 5k without training because my friend challenged me 2 days ago. I am not a runner….let me repeat that. I Do NOT run but couldn’t step down from this challenge from a good friend who is also 11 yr my junior. Life happened, I got little sleep due to my 2 yr old deciding to stay up to midnight but was inspired by what you said. I dressed the part and knew it was only at most an hr out of my life. So I put my Superman shirt on ( with the cape, it was the 1st united way superheroes run in Augusta) pulled up my stripped socks over my running pants and went for it. I came in first in my age group 35-39 I’m 37 with a time of 39:38. I can take that! I was hoping under 50 but with the encouragement on my friend and finding nemisis ‘in the ppl who passed me on the way there, I can now say I did my first 5k and came in first! …in my age group 😉

  • Hi there. Yesterday I ran my first 5k with no training! I was tempted to back out of it but after reading your blog I decided just to go for it. Thanks for the inspiration!

    I probably ran too hard. I pushed myself to the max and had to stop for walking breaks after the first 2.5k. I did one walking break which probably lasted about 5 minutes! I felt sick and my legs were very tired. But I reasoned that if I just gave up I wouldn’t run again out of shame. So I kept going and I completed it!

    I came in at 33:04!

    However, I did vomit on the finish line and today I am extremely sore. My recommendation would be for people to train for this, even if it is a couple of preparation runs. Your body will thank you! I’m back to running tomorrow – next stop, 10k!

  • This post made my day. I have a 5-K in two weeks, and I’ve been training… Jogging a block once a week or so, when I think about it. But I have faith that I will endureth.

  • Oh my goodness! I loved this article! It gave me and my husband a good chuckle. We are doing a 5k as a family tomorrow (did them a lot last year but stopped until now) and the hubby and I haven’t trained for at least 6 months. I am sure my kids will do fine, but I am quite worried about the parents!

  • Came across your blog n it encouraged me to do the 5k race the day after tommorrow! I havent done proper training but I think you’re right, it’s our mind that we have to conquer first!!! I need to find my mantra then. Thank you so much for your words! it means a lot.

  • As so many others I LOVED your article. My daughter and I signed up for a 5K that is running this weekend. I am a yogi and she just decided she wanted to participate in a run with other family members. NO PROBLEM. We signed up back when Ohio was a beautiful 80 degrees and far enough away that we had time to train. Now Ohio is a freezing tundra and that 5K isn’t looking as appealing as it did months ago but with your humor and insight we are soldiering on! I will focus on those ahead of me and keep your wise words in my thoughts. Many prayers for your health as my family suffers from PKD and have a donor and a recipient within my family. So important to get the word out concerning Transplantation and it’s life changing results. Much Blessings.

  • Omg!!! I signed up for my very 1st 5k. And I didn’t have train so nervous about it. My friends will be there my date. I don’t know what to so do. 🙁

  • Thanks for posting this. I have ran a couple of 5.6km races with times like 39 min 37 min 32 min and 34 min. I was hoping to get a time this year under 30 min but then had to have abdominal surgery so was out of any workout for 5 weeks before the race. Boo. Now just trying to get motivated to run and I laughed reading your story because I am exactly like you….oh i can beat that 65 year old man…..ok maybe not but yes that lady who has incredibly terrible form holding a purse…Made me laugh. Thanks for your inspiring words. You’ve helped me andI’ll be thinking about your story as I am dying aroundmile 3.5. Cheers

  • At the risk of being repetitive, I too decided to enter a 5K late and at the insistence of my coworkers. My daughter was sick and in the hospital so I had essentially canceled my participation. I set my alarm Saturday and trolled the internet on my phone while deciding if I could drag my unprepared self out of bed and participate. Lo and behold, I ran across your blog. YOU ARE THE REASON I GOT OUT OF BED AND WENT!. Fast- forward to the end and I am pleased to report that I ( like another poster) came in 1ST in my age group ( 40-49 with 46:27). I walked most of it and then when the lady with the stroller left me in the dust, I felt compelled to do something. I am 48 and I brought home a medal from my first race. I am now ready to do this the right way, thanks to you. 🙂

  • Thanks a bunch for sharing this with all of us you actually recognize what you’re speaking approximately!

    Bookmarked. Kindly also seek advice from my site =). We can have a hyperlink
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  • Thanks for writing this! I have my first 5K on Thanksgiving, doing this with very little training. Great inspiration and humor to us weekend (quasi) warriors. Thanks!

  • Thanks for the great post. I have a 5K tomorrow and although I’ve run several already I still always get kind of nervous cause I’m not in the best shape.but I’m going to show up and try my best thank you.

  • Great post great read and very inspiring :))
    I can totally relate to mentally picking out a fellow runner and ‘use’ him/her as a pacer and then whoooom fly past them haha
    I know other people have ‘used’ me and told me after the race all the while me being oblivious to voices in their heads that push them on to get past me. Running isn’t an exercise…it’s a mind game haha

  • Thanks for the advice, my circumstances for skipped training are similar. This will be me on Sunday. Annual Shamrock run in Baltimore. Wish me luck!!!

  • My daughter is in a group at school called Girl’s On The Run and she got me to sign up for this 5k they will be in. So I did. But what I should have done was ask some questions???????? Like when is it?? She told me later that day that the race is Saturday.😲😲 Dear GOD help me its Thursday. I will take your steps and keep you posted. Thanks for your advice.

  • I’m running a 5k tomorrow and I haven’t gone running in two weeks! This helped me feel more confident and not so nervous about it! Thanks!

  • I ran a 5k today without training and I read your tips last night as I was stressing out about it. I set a goal to finish in 40 minutes and also to run when I could, walk when I couldn’t. When my legs got tired halfway through, I thought about your ankles and pushed on through. When the lady who was 20 years older than me passed me in the last mile, I said to myself, “Oh no sister. You are awesome but you will not beat me!” I made a few mortal enemies along the way, one of whom I could tell made me hers as well. GAME. ON.

    I finished in 36:30 and walked for maybe 5 minutes total up some steep hills. Thanks for the inspiration!

  • While its not advised to just run a 5k without training prior it can be done. People who are physically active who do lots of cardio exercise using an elliptical, stationary bike, recumbent stationary bike, or any other cardio exercise besides running should be able to run a 5k. They just need proper workout clothes and running shoes. 3 things to keep in mind. Most likely your time won’t be great but you never know. If the course is flat or relatively flat with no hills that person has a better chance. The biggest thing is for days after that person will be sore.
    Now someone who isn’t physically active or very lightly active should not attempt it. They simply don’t have the cardio endurance built up. If they wish to participate they can do the 1 mile walk as most 5k races have a non timed 1 mile walk.

  • Thanks For your inspirational writing. I ran my first 5k in my life. Dont think I could have done it with out you. sure gets the adrenaline going, inspired to keep up with the running and look forward to entering another run in the future! Kudos to you!

  • Man, your writing is amazing! Me and my girlfriend are about to run 10k tomorrow after being sick for two weeks and right after a four-days road trip. I will remember your story tomorrow morning when I’m suffering 😂

  • Yes you can run a 5k with little to no training under dertIn circumstances, Do you workout on a regular basis? Do you do cardiovascular exercise? If you can do 30mi utes of moderate to high intensity cardio from bike riding to stair climbing you should be fine. You have the cardio conditioning and stamina. Problem is different muscle groups will be used. You will get pretty sore after the 5k. Time wise you won’t run your fastes 5k if you ever ran a 5k before.. older people should be more cautious. You get people should be fine.

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