The 5K is the perfect way to step into the world of endurance running. At 5 kilometres, this distance offers just the right mix of challenge and enjoyment, and with consistent training, most people can get race-ready in about eight weeks.
If you’ve been thinking of joining a year-end run, now’s a great time to start training. Events like the POSB Passion Run For Kids (2 Nov), the Great Eastern Women’s Run (9 Nov), and the Run For Hope (23 Nov) are just around the corner — and of course, the Standard Chartered Singapore Marathon in early December is the highlight of the local running calendar.
Whether you’re aiming for your first 5K or simply want to enjoy a fun run with friends, this training plan will help you prepare confidently.
Why the 5K Is a Great Start
The 5K is one of the most popular running distances in Singapore. It’s accessible, achievable, and incredibly rewarding. It’s short enough to fit into a busy schedule, yet long enough to give you that satisfying sense of achievement when you cross the finish line.
Even experienced runners use 5Ks to sharpen their speed or to kick off their race season before progressing to longer distances.
Managing Your Effort
You’ll train for eight weeks, running three days a week with at least one rest day between sessions. Feel free to adjust the specific days and just keep your rest days sacred! The goal is gradual improvement in both endurance and speed, leading up to your race day.
To help you pace yourself, we’ll use the Rate of Perceived Exertion (RPE) scale — from 0 (completely relaxed) to 10 (all-out effort). Since Singapore’s humidity and heat can make runs feel tougher, always listen to your body. On warmer days, try running early in the morning or later in the evening when it’s cooler.
Remember: this plan is flexible. Adjust based on how your body feels and what fits your weekly schedule.
HIIT Days: Speed Meets Strength
Once a week, you’ll do High-Intensity Interval Training (HIIT) to build strength and efficiency. This is perfect for tackling Singapore’s varied running routes, from the flat paths at Punggol Waterway Park to the rolling terrain at MacRitchie Reservoir.
Here’s the basic HIIT pattern:
- Walk for 30 seconds
- Jog slowly for 20 seconds
- Run fast for 10 seconds
That’s one rep. You’ll group these into sets with a two-minute recovery walk between each set. For example:
- Week 1: 3 sets × 3 reps
- Week 2: 3 sets × 4 reps
- and so on, as your fitness improves.
These short bursts help build endurance, strengthen your legs, and make your normal runs feel easier.
Choosing the Right Shoes
Having the right shoes can make a big difference in comfort, support and performance — especially in Singapore’s mix of park connectors, pavements and warm-humid conditions. Finding the right shoe means thinking about how your run should feel: “Do you like cushiony pillows under your feet? A springy, responsive stride? Are you running for distance or speed?”
Here are three Brooks models that make great options for preparing and racing a 5K:
Brooks Ghost 17: A new version of the everyday neutral trainer with improved cushioning (DNA LOFT v3), lighter weight, and better breathability — ideal for Singapore’s humid environment.
Men’s Ghost 17
BLACK/GREY/WHITE
BLAZING ORANGE/YELLOW/EBONY
CLOISSONE/BLUE/ORANGE
OYSTER MUSHROOM/ORANGE/EBONY
Women’s Ghost 17
BLACK/GREY/WHITE
APRICOT/GREY/PINK
BURGUNDY/PINK/GREEN
OYSTER/APRICOT/PINK
WHITE/BLACK/ROSE GOLD
Brooks Glycerin 22: A newer plush-cushion neutral trainer (released early 2025) with upgraded foam (DNA Tuned) for extra comfort on longer or slower runs.
Men’s Glycerin 22
BLACK/COBALT/NEO YELLOW
BRIGHT WHITE/WINTER SKY/BLACK
DUSTY OLIVE/TEA/ORANGE
PEACOAT/BLUE RIBBON/ORANGE
PRIMER GRAY/EBONY/BLUEWASH
Women’s Glycerin 22
WHITE/GREY/BLACK
AMPARO BLUE/HYPER IRIS/YELLOW
SHERBERT/APRICOT/PINK
WHITE/LIMPET SHELL/AMPARO BLUE
Brooks Glycerin Max: This is more of a “max cushion” model for those who prefer a very soft ride. Good for recovery runs, long slow distance, or if you want maximum comfort.
Enjoy the Run
The 5K is one of the most enjoyable and social running distances out there. Whether you’re racing down the Bayfront, looping around East Coast Park, or signing up with friends for one of the November or December runs, it’s a great way to fall in love with the rhythm of running.
So lace up, stay hydrated, and go crush your next 5K!
