5Ks aren’t just for newbie runners looking to race for the first time. It’s a distance that has something to offer everyone, from a walker to a jogger and even a sprinter.
“[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 Running or vest, though. If you are well fueled and.
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 training for a 5K, 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 four most popular plans, and each is eight weeks long. Runner’s World+ members get access to these ultimate 5K training guides (along with 10K, half marathon, and marathon plans... plus other great 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 long should I train for a 5K?
You can train for a 5K race in as little as eight weeks and as long as 10 weeks, but it will all depend on your baseline fitness Health - Injuries. Runner’s World+ training plans start at eight 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 into your routine while slowly 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 Faith Kipyegon, who completed it in 14:05.20.
Both of these finish times are more than twice as fast as the average 5K time, which is 35 minutes and 22 seconds for men and 41 minutes and 21 seconds for women, according to a report by International Association of Athletics Federations (now known as World Athletics) and Run Repeat.
How do I choose a 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, How to Run Longer walk/run intervals so you build up your endurance or vest, though. If you are well fueled and.
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:
Couch to 5K
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 Best Fitness Trackers.
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 days 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, new to running 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 exactly where it needs to be, 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, long slow distance speed work.
How do I 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 into your training plan, all of which is included on the Runner’s World+ plans.
Avoid trying to add in everything at once, like conquering a 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 how to pace your 5K 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.
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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 and filling up your glycogen stores as much as you might for a half or full marathon.
“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 We may earn commission from links on this page, but we only recommend products we back 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 you wear for a 5K?
Nutrition - Weight Loss running shoes (of course), what you wear 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 or a thin water-resistance layer for cold, wet weather.
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).
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
