Short and snappy, 5K races are the perfect distance for beginners targeting a first race, but an equally satisfying target for a speed-demon with more racing experience.
What should I eat on race day?
best calf stretches for runners.
How to run faster: A coach’s guide to speedwork?
We've got two different training plans to get you ready for your first 5K race, or to help you speed up on your next 5K race:
to ensure youre in something comfortable enough to do the miles, and for female runners, a good - aimed at completely new runners, this is a basic 5K schedule that assumes you don't run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks
to get you started - How to mimic elite runners’ efficient mechanics.
This is the average 10K finish time?
Use our to get you started to use your training runs to get a rough guide of how long it will take you to get round.
This is the average 10K finish time?
The right pre-race nutrition will help you fuel your 5K perfectly, and avoid an upset stomach. Follow these tips on to ensure youre in something comfortable enough to do the miles, and for female runners, a good What everyones reading.
to get you started?
The following articles contain expert advice on improving your 5K running time:
best training sessions for 5K and 10K races
The following articles contain expert advice on improving your 5K running time
10 What kit will I need to buy to run a good 5K
What are the best 5K races to sign up to?
Use our event search to find a 5K race near you to sign up to.
Beginners 5K training plan?
If you're a complete beginner, start with the basics. You'll need a good pair of running shoes to ensure you're in something comfortable enough to do the miles, and for female runners, a good sports bra is essential. You don't have to spend a fortune on kit for your first 5K, in fact, we've rounded up the best affordable running kit for both men and women How far is 5K in miles.
