Fitness

Running a 5K

Cross Your First 5K Finish Line

12 lessons4 modules9h 0m durationbeginner level

Instructor: StretchLearn Faculty

About this course

This course delivers a science-backed, week-by-week progression from brisk walking to continuous 5K running. You will learn how your body adapts to running load, how to read your effort and pace, and how to avoid the overuse injuries that stop most new runners. By race day you will have the fitness, confidence, and strategy to cross the finish line feeling strong.

Curriculum

Module 1: Foundations — How Running Works3 lessons

What Happens in Your Body When You RunPreview45m
Gait Mechanics — Running Form That Protects You🔒45m
Gear Essentials — What Actually Matters🔒45m

Module 2: The 8-Week Walk-to-Run Program3 lessons

Weeks 1–2: Building the Walking Base🔒45m
Weeks 3–5: Crossing the Threshold🔒45m
Weeks 6–8: Race-Ready Running🔒45m

Module 3: Injury Prevention and Recovery3 lessons

The Five Beginner Running Injuries🔒45m
Load Management — The Science of Safe Progression🔒45m
Daily Maintenance Routine🔒45m

Module 4: Race Day — Strategy, Nutrition, and Finishing Strong3 lessons

Pre-Race Nutrition and Hydration🔒45m
Race-Day Warm-Up and Corral Strategy🔒45m
In-Race Pacing, Finishing, and What Comes Next🔒45m