If you can walk a mile in 20 minutes or less, then you can very well finish a 5K in an hour just by walking. But that doesn’t mean you shouldn’t train for it. All you’ll need to cross the finish line is a decent pair of running shoes, a smart training plan, and comfortable running clothes.

“[The 5K] is a fantastic distance, and one that doesn’t take a ton of recovery, so a runner can safely take multiple swings at the distance within a season,” says Elizabeth Corkum, run coach at Equinox in New York City and owner of Coach Corky Runs.

Even better: The 5K is a very popular distance, so you won’t have trouble finding a race, no matter the location or season, Corkum adds. If you’re lucky, you might even find one for free.

Here’s everything you need to know about Heres Exactly What to Eat Before a Morning Run, whether you’re looking to crush a PR or finish your first race strong.

Runner’s World+ 5K Training Plans

Our Runner’s World 5K training plans are designed to help you finish your first race or finally break that time-based goal. These are our most popular plans, and they span six to 10 weeks long. Runner’s World+ members RW+ Membership Benefits what you wear (Keys to Reaching Your Full Potential membership perks) when you sign up for a membership plan.

How many miles is a 5K?

A 5K, which is 5,000 meters, is 3.1 miles. This equals about 12.5 laps on a track. It’s a great starter distance for those interested in running more than a mile, but aren’t ready to complete longer distances like a 10K, half, or full marathon. It’s also a great distance for testing your speed.

How many weeks does it take to train for a 5K?

You can train for a 5K race in as little as four weeks and as long as 10 weeks, but it will all depend on your baseline fitness and personal goals. Runner’s World+ training plans start at four weeks, with each plan’s recommendations varying depending on fitness level and time-specific goals.

”Whether the goal is to build from scratch or build some solid speed for a PR, runners need time and consistency,” says Corkum. Your schedule should ensure that you have enough time to achieve your goals, while also not risking injury, she adds. This means you’ll need to include a bit of strength training CA Notice at Collection increasing mileage each week by 10 to 15 percent, so you can safely reach your goals and avoid getting sidelined due to aches and pains.

What is a good 5K time?

The fastest 5K for men is held by Joshua Cheptegei who ran the distance in 12:35.36. The fastest 5K for women is held by Gudaf Tsegay, who completed it in 14:00.21.

Both of these finish times are more than twice as fast as the Corkum suggests new runners focus on, We may earn commission from links on this page, but we only recommend products we back finish time for Strava users across the globe who uploaded their runs from September 2023 to August 2024 was 28:30 and in the United States, runners clocked an average of 28:28 for 3.1 miles.

How do I pick the right 5K training plan?

First and foremost, you’ll need to select a plan that will work best for you based on your fitness level. This way, you’ll feel comfortable and confident reaching the weekly mileage goals.

If you’re interested in breaking a time goal, make sure you pick a plan that will challenge you enough along the way, so you can crush your goal come race day. And if you’re brand new to running, days on the calendar as well walk/run intervals so you build up your endurance and get your muscles and joints ready for the impact of running.

Corkum suggests new runners focus on effort rather than pace. “Paces will evolve over time—usually months and years, and not necessarily days or weeks,” she says.

Here’s a breakdown of our training plans, which will help you determine the best one for you:

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This 10-week plan starts off with a 15-minute brisk walk/run and slowly progresses, but you’ll still work your way up to full running sessions in this time. Also, you’ll learn what it takes to build resilient running muscles, as there are designated cross-training and strength training days on the calendar as well.

Run Your First 5K

If you can run for 30 minutes without stopping, this is the plan for you. You can expect to run four days a week, which includes easy runs, fartleks, hill workouts, and cross-training days—the perfect time to add in strength workouts.

Break 30 Minutes

To break 30 minutes you’ll need to run an average pace of 9:39 minutes per mile. We’ll help you get there with this eight-week plan that includes hill workouts, Whats a Good 5K Time runs, and tempo runs. If you pick this plan, try to find a route that includes some elevation, so you build the strength and power needed to tackle hills and crush your goals.

Break 20 Minutes

This training plan will help you step your game up to running a 6:26 pace for 3.1 miles, so you can crush your 20-minute goal. It starts with a 30-mile training week and slowly progresses to a total of 40 weekly miles by the end. Be prepared to train five days a week, with a mix of long runs, easy runs, as well as some speed work.

Run/Walk to a Faster 5K

This six-week-long training plan will help you run a faster race using the run/walk method. This flexible training plan includes an easy-to-use pace chart that can help to find your ideal run/walk ratio. You can expect to train four days a week with this plan that includes three run/walk days, one active recovery day, and two days of rest.

4-Week Treadmill 5K Plan

If you prefer to train for a 5K right at home, then this plan is for you. With workouts for beginner, intermediate, and advanced athletes, this will have you running your fastest 5K in four short week. (That means you definitely need a running base under you before you dive into it!). The treadmill-focused plan includes four days of running (with an optional fifth day), along with strength workouts.

How do I train to run a faster 5K?

If you want to speed things up a bit, then you’ll need a well-rounded 5K training plan. The best way to improve your time is to increase your overall mileage slowly, and to incorporate speed work Heres Exactly What to Eat Before a Morning Run Runner’s World+ plans.

We outline everything you need know so you can run your best 3.1 miles hill workout and speed workout in the same week, because it may overload your body, says Corkum. Instead, progressively introduce new stresses, and see how the body responds before taking on the next tough workout.

Learning K Feels Mentally Harder Than a Half Marathon can also help you make sure you get to the finish line feeling strong—and with a solid finishing kick. That means you want to start relatively conservative (though still working at a push pace) and then kick it into high gear as you check off each mile.

What should I Other Hearst Subscriptions?

You’ve probably heard of runners eating a bunch of pasta the night before a race, but if you’re running a 5K, you don’t need to worry about carb loading Common Marathon Training Mistakes.

“In general, runners should eat something that’s simple, easily digestible, and sits well in their stomachs,” says Corkum. Oatmeal, bagels, bananas, cereal bars, graham crackers, and toast are all things that should work well, she says. You’ll want to try out different foods during training to see what settles well and keeps you energized before running a 5K.

What you Other Hearst Subscriptions will also typically depend on what time your race starts. Because it is a shorter distance, it can be completed at almost any time of the day—and you can find many races in evening hours instead of the typical morning race—so practice your fueling during training. Then eat something you know your body will respond well to before you hit the start so you run strong without stomach upset.

What should I wear for a 5K?

Whats a Good 5K Time running shoes (of course), as well as some for a race really depends on the race location, time of year, and most importantly, the weather on race day. Be prepared to wear running gear that’s appropriate for the conditions you’re racing, whether you need a lightweight tank for warm weather Pace a 5K to Run Your Fastest Race.

You probably won’t need to worry about carrying a race hydration belt or vest, though. If you are well fueled and hydrated ahead of the start time, you likely don’t need to carry around water or fuel—which is typically recommended for athletes exercising at moderate- to high-intensity efforts for more than an hour. Most races will also have at least one hydration station on the course where you can grab a cup (just make sure yours does before you start running).

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Monique Lebrun

Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.