Want your family to crush the turkey trot this year? Follow a coach’s 5K running game plan

Build a balanced training routine

A 5K is an aerobic challenge: runners need to train their hearts to pump oxygen efficiently, Coviello says. Combining different kinds of runs with cross-training, strength work and rest can help develop fitness without overworking muscles.

The eight-week plan is a starting point for people who already do some running, walking, swimming or other fitness activities. Strength work can target the legs, glutes, calves and core, says Claudette Sariya, a personal trainer and fitness coach who organizes the Asian Women Stay Running Run Club in NYC. Bodyweight exercises are an option; adding resistance is needed to grow muscles, she says.

Keep easy runs conversational

Coviello describes an easy pace as one where breathing is comfortable and a runner can hold a full conversation without gasping. That standard can help runners judge whether they are pushing too hard.

Long runs may feel daunting, but walking breaks are fine, Coviello says. Needing to walk often may indicate that a runner started too fast. Running with a friend can make the effort more enjoyable and help gauge whether the pace allows conversation.

Use intervals to build speed

Weekly speed runs alternate faster running with slower recovery periods. Short bursts at a faster pace help the body and mind adjust to goal race pace, Coviello says, with the aim of extending that pace until it can be sustained for the full 5K.

Start each session with a five- to 10-minute easy jog, after any dynamic stretches. Recover between intervals by walking or jogging slowly for the prescribed time, such as three minutes.

Choose gear for the weather

A good pair of running sneakers is a basic need, while other gear depends on conditions. In warmer weather, Coviello recommends lightweight, moisture-wicking clothing, along with a hat or sunglasses and sunscreen for sun protection. In colder weather, warm socks, something to cover the ears and head, and plenty of layers can help runners stay warm.