This is for Take It and Run Thursday: Tips for 5Ks and 10Ks.

It’s been a long time since I’ve actually trained for a 5K or 10K race. My weekday runs are never shorter than three miles. On weekends, we’ll average six or eight miles when we’re not training for a longer race.

But that wasn’t always the case.

When I first started running, I didn’t do it alone. My town has a running club that holds a beginning runner program twice a year. It’s a 10-week program that starts with mostly walking, gradually increasing the running until the class is running non-stop. They have a graduation 5K after the last class.

If you’re thinking about starting to run, see if there’s a similar program near you. Most counties in our area have running clubs. Even if they don’t have beginner programs, they get together for group runs and offer support.

In the fall, our club offers a 10K class. Years ago, I was a member after my 5K graduation. Now, I act as a mentor for class members. We run with the class and offer advice and inspiration.

We start the class with about a 5K distance, and gradually increase up to the full 6.2 miles. We’ll throw in hills, tempo runs and fartleks as well. It’s good for us “graduates” to keep coming back to help — we’re getting something out of it too!

I like the social aspect of the group, and I met most of my regular running buddies through the training classes. But some people are happier as solo runners.

If you’re training on your own, find a plan that will help you safely build up your running. Many injuries are a result of overtraining or increasing mileage too quickly.

We used Jeff Galloway’s run/walk method for our marathon, but he also has 5K and 10K plans. Even if you don’t run/walk, it’s a good guide.

Runner’s World has an eight-week beginner program that looks similar to what I did when I started out.

Remember — these are just guidelines. If you’re having a bad day or feeling pain, it’s OK to skip a run or repeat a week.

There are lots of 5K races all summer long, most fundraisers for worthy causes. If you’re intimidated, look for one marketed as a “Fun Run” or “Run/Walk” — these will be low-key, and a mix of runners and walkers.

Even if you’re a new or non-competitive runner, give one a try!