A 5K Is 3.1 Miles — Now What?

Half mile in. Breathing’s heavier. “Why am I doing this? I’m not a runner. But everyone else looks like they are.”

Mile one. Breathing settles. “Okay, I got this.”

Mile two. “Am I still doing this? Should I walk? No one’s watching, right?”

Mile three. “Just don’t stop. Just don’t stop. Just don’t stop.”

Then 0.1. “Sprint.”

That’s a 5K. On paper it’s 3.1 miles

The hard facts

• Distance: 3.1 miles / 5,000 meters
• On a track: 12.5 laps, innermost lane

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How long will it take?

How it feels	Finish time	Pace per mile
Walking the whole thing	45:00 – 60:00	14:30 – 19:00
Run some, walk some	35:00 – 45:00	11:00 – 14:30
Running the whole thing	25:00 – 35:00	8:00 – 11:00
Pushing it	Under 25:00	Under 8:00

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Can you walk a 5k?

Yes, and you wouldn’t be the only one. Some are coming back from an injury. Others are out there with family. Some just don’t feel like running that day.

Expect it to take about 45 to 60 minutes. You’ll get the medal and the post-race snacks.

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How long does it take to train for a 5K?

About 6 to 8 weeks if you’re starting from not much.

What’s “not much”?

Two flights of stairs and you’re breathing hard. Your “running shoes” are only for grocery runs. The last time you ran was because your dog slipped off his leash and he knew he was free. 

If that’s you, 6 to 8 weeks goes from “I can’t do this” into “well…maybe…”

“I signed up and the race is soon and I haven’t done anything. Is it too late?”

It might be tight. But it’s not too late.

A few weeks out? Run a little, walk a little, add a few minutes each week. 

A week out? Walk it. No one’s going to ask how you trained.

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What should I eat before a 5K?

Whatever you normally eat. Your stomach doesn’t want surprises.

So if you eat breakfast, eat your breakfast. If you don’t, don’t.

Small sips of water all morning. Not a full bottle five minutes before go time. 

If you’ve got training runs before race day, test your food then. Your stomach will let you know.

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How many days should I rest before a 5K?

If you’ve been training, race week is when you ease off. Shorter runs. Less pushing.

The day before? Rest. Maybe a walk.

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Race day start line. Everyone looks ready. You don’t feel ready. 

No one does.