How do I get in shape to run my first 5 k fun run in about three weeks?

Start walking, if it’s safe, tonight.

Congratulations on deciding to run your race! That’s the hardest part! :) I hope you are so proud of yourself for choosing to do something that is good for your body and will make you feel amazing!

What’s your current fitness level? Can you run for 1 minute, 2 minutes, 1 mile, 20 minutes? Is your goal for the 5k just to finish it, to run the whole thing, or to finish in a specific time?

Walking is good. I don’t think that we can get you into enough shape to run a 5k, though.

A 5K is 3.1 miles…start hitting the treadmill and do 3.1 miles as fast as you can. Given running on a treadmill is not the same as running on pavement, but it will at least get you going. You may not finish 1st… but you will be able to do it!

Hi @Samiam32, welcome to Fluther!

Your fitness level makes a big difference. Three weeks is a pretty short time. I would recommend not going for the 3-week goal and looking for a later race. When I started running in my 40s, I was surprised to find there was a 5K in my area almost every week.

Assuming you haven’t run at all as an adult, here’s an 8 week plan, I really like this Hal Higdon site, he writes about exercise rather than equipment, Most “running” advice is actually product advertising. This link is the novice plan, he also has intermediate and advanced schedules.
http://www.halhigdon.com/5K%20Training/5-Knovice.htm

Welcome to Fluther.

If you can walk three miles, then you can “do” a 5K fun run. So start there. Measure off a 1.6 mile distance from your starting point (for the warm-up and cool-down) and walk ‘out’ as briskly as you can, and back the same way. Now you know the distance.

Daily, start jogging the distance, or as much of it as you can, after first stretching to warm up a bit, and walking a bit at the end to cool down. When you’ve jogged all you can of your measured distance, don’t stop, but keep walking until you have your wind back, and then jog again. Note improvements.

Don’t press for too much, too soon, or you’ll develop blisters (your feet are still tender from inactivity) or shin splints. Blisters are an injury that will prevent you from even walking, and shin splints, while not technically an ‘injury’ will make you want to have your legs amputated. If you feel too much tenderness coming on, then just stretch and walk that day, but do the whole distance.

You won’t win the race, or your age division, but you can finish it. Take that as your win.

Do a combination of walking and running for an hour each night. Run a bit, walk a bit. Don’t stop between the running and the walking, and don’t run at a fast pace.