Start slow, build up your running time gradually, and listen to your body. Take the guesswork out of doing too much too soon by joining our FREE 8-Week Get Running 5K Challenge designed specifically for everyday runners who want real support and guidance.

Don't train alone! Join our badass community where thousands of women cheer each other on every step of the way. You'll get Coach Kelly's entertaining audio-guided runs, weekly strength training, and a supportive network that makes the whole journey actually enjoyable.

Ready to prove you CAN run? Join our free challenge today!

How long does it take to prepare for a 5K run?

Every person is different and progress isn't linear. How long it will take for you to prepare for a 5K will depend on your current fitness level and how much time you have to train. Some runners will be able to run 5K in 2-4 weeks whereas most runners will take 6-8 weeks. But running isn't one size fits all! Some runners may need 8-12 weeks.

That's why our FREE 8-Week Get Running 5K Challenge is designed to meet you exactly where you are. Whether you're starting from the couch or getting back into running, our proven plan gradually builds your endurance with walk/run intervals so you can progress at your own pace without pressure or judgment.

Join thousands who've discovered their own timeline to 5K success in our supportive community!

Yes, you can get ready for a 5K in a month. But, most runners will want to give themselves more time to train. When you take on too much too soon or build your mileage and intensity too quickly, injuries are common. Listen to your body and find a running plan that meets you where you are, builds your mileage gradually, and is flexible to support you week after week.

Our FREE 8-Week Get Running 5K Challenge gives you the perfect amount of time to build strength and endurance safely. With Coach Kelly's proven walk/run approach, weekly strength training, and supportive community guidance, you'll progress at a pace that feels challenging but sustainable - no rushing, no injuries, just steady progress toward your 5K goal.

Ready to give yourself the time you deserve to succeed? Join our free 8-week challenge!

There is no such thing as a good or average running pace. Most of your training runs are meant to be run at a conversational pace which means SLOW, STRONG, AND STEADY. While some runners are naturally faster, there is no average or "good" pace. Your pace is the best pace.

In our FREE 8-Week Get Running 5K Challenge, Coach Kelly's audio-guided runs will teach you exactly what conversational pace feels like and remind you that slower is better when you're building endurance. You'll learn to run at YOUR pace, not someone else's, with plenty of encouragement and zero judgment from our supportive community.

Ready to discover YOUR perfect pace? Join our free challenge where every pace is celebrated!

There is no universal average or "normal" amount of time it will take to run a 5K. Every runner is different and how many minutes it takes to run a 5K depends on the intended effort level. If the goal is to race a 5K, your finishing time may be faster than your conversational pace.

What matters most is that YOU finish, regardless of the time on the clock. In our FREE 8-Week Get Running 5K Challenge, we focus on building your confidence and endurance, not chasing someone else's time. Coach Kelly will teach you that your first 5K is about proving to yourself that you CAN do it - the speed will come naturally as you get stronger.

Ready to focus on YOUR finish line, not the clock? Join our free challenge where every finisher is a winner!

Structure a 5K training plan with a mix of running and cross-training. Begin with run/walk intervals, gradually increasing your run time. Include rest days for recovery. After a few weeks, you can incorporate speedplay and long runs. Adjust intensity and volume based on experience and goals. Stay consistent and listen to your body.

Our FREE 8-Week Get Running 5K Challenge takes all the guesswork out of structuring your training. You'll get a proven plan that starts with gentle walk/run intervals, includes runner-specific strength training each week, and gradually builds your endurance with Coach Kelly's entertaining guidance. Plus, our supportive community helps you stay consistent while learning to listen to your body every step of the way.

Ready for a plan that's already perfectly structured for you? Join our free challenge and let us handle the planning!

If you're training to run for a 5K, how many days you run will depend on your fitness level and schedule. 2-3 days a week of running is typical for new runners. If your fitness level is a bit more advanced, you may enjoy 3-4 days a week of running. Make sure you're including 2-3 strength training days and 1-2 cross-training days in your plan as well.

Our FREE 8-Week Get Running 5K Challenge follows the perfect 3-day-per-week running schedule that's ideal for beginners and those getting back into running. You'll also get weekly strength training videos designed specifically for runners, so we've got your complete training week covered. No guessing, no overtraining - just a balanced approach that builds strength and prevents injury.

Ready for a plan that gives you the perfect training balance? Join our free challenge where everything is planned for you!

For beginners or those getting started with running, start with run/walk intervals and gradually increase run time. Invest in good running shoes and sports bras and listen to your body. Incorporate cross-training, strength work, and rest days. Stay consistent and set realistic goals. Join a supportive community for motivation. Remember, progress takes time and patience. Forward is a pace.

Our FREE 8-Week Get Running 5K Challenge is designed exactly for this approach! You'll start with gentle walk/run intervals guided by Coach Kelly's entertaining audio coaching, get weekly strength training videos, and join a community of thousands of supportive women cheering you on. We'll teach you to listen to your body, celebrate every step forward, and prove that you're more capable than you think.

Ready to start your beginner-friendly 5K journey with the perfect support system? Join our free challenge today!

How many calories does a 5K burn?

Calories are a unit of energy. The diet industry has falsely convinced us that movement and working out is about weight loss. Instead of focusing on calories burned, shift your focus to regular, joyful movement. Do that and you're on your way to ditching diet culture, embracing body image resilience, and caring less about what your body looks like and caring more about what you can do in your body.

Our FREE 8-Week Get Running 5K Challenge focuses on helping you discover what your body is capable of, not what it burns. You'll build confidence, strength, and endurance while learning to celebrate movement for how it makes you FEEL. Join our body-positive community where we cheer for personal bests, not calorie counts, and focus on the amazing things our bodies can do.

Ready to experience joyful movement instead of punishment? Join our free challenge where every body is celebrated!

What is a good 5K time?

A good 5K time is your 5K time. Running is all about giving your personal best effort so focus on your own personal process-related goals and effort and you'll always feel proud of the work you're putting in.

In our FREE 8-Week Get Running 5K Challenge, we celebrate every finisher regardless of time. Coach Kelly will teach you that your first 5K is about proving to yourself that you CAN do it - that's the only time that matters. Our supportive community cheers for personal victories, breakthrough moments, and the courage it takes to cross that finish line, not the numbers on a clock.

Ready to define your own version of success? Join our free challenge where YOUR time is always a good time!

Final Surge is a comprehensive online training platform designed to help athletes plan, track, and analyze their workouts and performance. We previously hosted all of our running plans on Final Surge so athletes could access workout logging tools, activity tracking, and performance analytics. It is accessible through both desktop and mobile devices. Final Surge is utilized by athletes of all levels, from beginners to elite professionals, to optimize their training, improve their performance, and reach their fitness goals.

However, our FREE 8-Week Get Running 5K Challenge now lives entirely within our supportive online community, making it even easier to access everything you need in one place. No additional apps to download or figure out - just join our community and you'll have instant access to your training plan, Coach Kelly's audio-guided runs, strength videos, and support from thousands of badass women on the same journey.

Ready for a simpler approach? Join our free challenge where everything you need is in one easy-to-access community!

Where can I find the guided runs with Coach Kelly?

Audio Guided Runs that support our Become A Runner 5K Running Plan are located on the Run, Selfie, Repeat podcast. They are linked in our FREE 8-Week Get Running 5K Challenge so you can press play and take off.

When you join our free challenge in the community, you'll get direct links to Coach Kelly's entertaining audio-guided runs for each week of training. No searching, no guessing which episode to use - we've done all the work for you! Just click the link, press play, and let Coach Kelly tell you exactly when to run, when to walk, and keep you laughing along the way.

Ready for guided runs that make training fun? Join our free challenge and get instant access to Coach Kelly's motivating coaching!

You can join the challenge for free by clicking the link above and registering with our free online community. We'll ask you 2 questions and then you'll unlock our 5K Training Plan spaces in Mighty Networks.

Once you're in, you'll have instant access to your complete 8-week training plan, Coach Kelly's audio-guided runs, weekly strength videos, and a supportive community of thousands of badass women ready to cheer you on. No downloads, no complicated apps - just show up and we'll guide you through everything step by step.

Ready to start your 5K journey? Click the link, answer 2 quick questions, and you're in!

Mighty Networks is the platform that hosts our free online community at BALGCommunity.com. It's where thousands of badass women connect, support each other, and access all our FREE resources including the 8-Week Get Running 5K Challenge.

When you join our community on Mighty Networks, you'll have access to training plans, Coach Kelly's guidance, weekly content, and most importantly - a supportive network of women who understand your journey. It's designed to be simple and user-friendly, so you can focus on your goals instead of figuring out technology.

Ready to join our amazing community? Head to BALGCommunity.com and become part of the badass sisterhood!

Life happens! Our challenge is designed to be flexible. If you miss a day, just pick up where you left off - no need to double up or feel guilty. The community is there to support you through any bumps in the road, and Coach Kelly's guidance will help you get back on track without judgment.

Nope! All you need is a good pair of running shoes, comfortable clothes, and access to Coach Kelly's audio-guided runs. The strength training videos can be done at home with minimal or no equipment. We keep it simple so nothing stands between you and your goals.

Listen to your body always! If the intervals feel too challenging, modify them to work for you. Walk more, run less - whatever keeps you moving forward. The goal is progress, not perfection, and our community celebrates every step you take.

Always consult with your healthcare provider before starting any new exercise program. Our plan is gentle and progressive, but your doctor knows your specific situation best. Many people with various conditions have successfully completed the challenge with proper medical guidance.

Graduation day! You'll have proven to yourself that you CAN run a 5K. Many women continue with our other programs, set new running goals, or simply maintain their newfound running routine. Plus, you'll always be part of our badass community for continued support and motivation.