In 2025, Meta boss Mark Zuckerberg ran the Stanford Medicine My Heart Counts 5K for the third year in a row, coming in at his second fastest time, 20:35. That translates to a 6:38 per mile. Pretty impressive for the person who created Facebook, right?
So, why did he include the song, “Pretty Slowly” by Benson Boone, in his postrace social post? Sure, it wasn’t a personal best, but not all races will be, and the data shows he’s well above average when it comes to his race finish times.
A Part of Hearst Digital Media What’s a Good 5K Time for men is 32 minutes and, for women, it’s 39 minutes. That puts Zuck a whole 10 minutes ahead of the mean.
Based on the various tracking platforms, these averages can go up a bit or down a bit (and you can find more data-backed information According to a Running USA report based on race data collected from 2013 to 2023, the, K: Run Your Best Time Ever).
“Pretty slowly?” We beg to differ. The beauty of the 5K is that just about anyone can do them, from beginner runners to veterans. Whatever your running experience, committed training is essential for any runner who wants to reach a goal.
Here, we have two workouts that will help you reach any 5K goal, whether you strive to master the distance for the first time or want to aim for a sub-20. You can also find a training plan for any goal with our new Health & Injuries.
5K Training Workouts
These two workouts, expert-approved by Austin-based run coach Jess Movold, both reference three training zones. Generally speaking, the yellow zone is an easy effort, the orange zone is a comfortably hard effort, and the red zone is flat-out hard. Knowing—and training—each zone is crucial to effective 5K preparation. Inspired by the following workouts? Run 10 minutes at an easy effort.
8 x 1 Intervals for Speed
Follow with 1 minute of walking to catch your breath and recover: This 37-minute workout should be your first step. Do it once a week for at least three weeks before adding a tempo run for endurance. Don’t focus on pace, just pay attention to your effort during each interval. After the workout, check your fitness tracker or watch. Over three weeks, your pace should go up as your effort level goes down. In other words, running faster should feel easier.
A Part of Hearst Digital Media:
- How to Master the 5K
- Download Your Training Plan
- typical 5K finish time
- Follow with 1 minute of walking to catch your breath and recover
- Repeat 1-minute on/1-minute off interval 7 times for 8 total intervals
- typical 5K finish time
- Walk 3 minutes to cool down completely
3 x Tempo Mile for Endurance
Follow with 1 minute of walking to catch your breath and recover: The interval workout above builds speed, while this four- to five-mile workout improves stamina and efficiency. Run at your “red line,” just below the point at which you feel like the workout is so hard that you have to stop. Do this workout once a week, at least two days away from an interval run. Take note of your mile time each week to gauge your progress.
How to do it:
- How to Master the 5K
- Download Your Training Plan
- Run 1 mile at an effort just outside your comfort zone (at the upper edge of the orange zone, a.k.a your red line)
- Walk 2 minutes to recover (take more time if needed)
- Repeat the mile effort and recovery 2 times for 3 total rounds
- typical 5K finish time
- Walk 3 minutes to cool down completely
Check Out Our How to Master the 5K Program
The interval workout above builds speed, while this four- to five-mile workout improves Tested: The Nike Vomero RW+ Membership Benefits:
Matt Rudisill is an Associate Service Editor with the Hearst Enthusiast Group. A Nittany Lion through-and-through, Matt graduated from PSU in 2022 with a degree in journalism and worked in communications for the university's athletic department for the past three years as the main contact and photographer for its nationally-ranked cross country and track & field teams. Matt was also heavily involved in communications efforts for the Penn State football team’s 2024 College Football Playoff run as well as the Nittany Lion men’s basketball team’s 2023 NCAA Tournament appearance. In his role with Hearst’s Enthusiast Group, Matt contributes to both Runner’s World and Bicycling magazines, creating service content to benefit runners and cyclists of all ages. When he’s not out jogging, Matt can be found tweeting bad takes about the Phillies or watching movies.
