Are you looking to do something different? Spend more time outside? Increase your stamina and cardiovascular strength? Running has so many benefits but can sometimes feel overwhelming. A 5K run is the perfect place to start, it's something you can build up to relatively quickly and can help boost your confidence when it comes to doing longer and longer runs.

We have created this guide to help you train and get ready for your first 5K run.

A 5K run means 5000 kilometers, which works out at 3.1 miles in length. It may feel like a lot if you've never ran before, but if you break it down and increase the pace and the length week by week, it is very achievable. You could go from not running at all, to running a 5K in around two months. But it all relies on your consistency with training.

There are many different training apps that help you increase your running week by week, with one of the most popular being Couch to 5K. But there are also many other resources including online websites, going a gym and hiring a personal trainer, or practising interval training.

It's important to remember to take things at your own pace and to stay consistent. You don't need to go all in on the very first run as you can injury yourself. You first few weeks training so be a mix of running, walking and rest days. It's important to give your body time to recover. Whilst doing your training, making sure you're getting enough protein and sleep is also key in your bodies recovery and will help each run feel easier and easier as you'll be able to recover quicker.

There isn't a set time as such for what classes as a 'good' or 'fast' 5K. Your fitness will determine how long it will take you complete the full 5K, however the more you train and the fitter you get, your time will naturally get quicker.

As a beginner, you should try to aim for around 10-13 mins per mile which would take you between 30-40 mins to complete the full 5K. Once you have set your first time, you can work to improving this. You don't need to set a personal best every time you run as there can be other factors that help or hinder, but it's good to have a base line.

If you're looking to walk a 5K then expect it to take anywhere from 45 mins to an hour, again depending on speed.

If you want to improve your timings, this is something that will come with time but there are things you can implement into your training and life that will make it easier -

• Making healthier life choices. That includes better sleep and a healthy diet as we mentioned previously.
• Add stretches, warm ups and cool downs to your runs. This helps to limber up your body so you don't feel stiff or pull any muscles whilst you're running.
• Balance the running training with other forms of training, including strength training. Building up muscle mass and increasing your cardiovascular strength go hand in hand. Adding in other activities like swimming, yoga or biking will all help towards your goal of having a speedier 5K time.

If you're someone who enjoys working out with other people, and you want a bit more of a push when it comes to your running, why not look at joining a run club or a park run? Park runs are 5K so they're perfect to get some weekly practice in.

Training for a 5K and putting that commitment in, isn't anything to be sniffed at. And don't forget that everyone has started as a beginner so don't feel disheartened if you feel like you're 'slow.' Give yourself time to improve and make sure that you're fuelling your body correctly, resting enough and enjoying yourself whilst you're training!