You have those friends, right? The ones who seem to be running a race every weekend?
They always ask you to join, but it’s a hard pass for you.
You tell them you can’t run. But what if…you could? 🤔
Let’s roll with that thought. I mean, you’re here after typing in ‘How far is a 5k?’, so you’re kinda curious about it all, right?
So, How far is a 5k?
A 5K race is 5 kilometers long or 3.1 miles.
But what does that look like? Imagine running (walking is totally okay too!) around the innermost circle of your high school track 12.5 times.
5K Times and Paces
What’s a good time for a 5K?
Well…it’s all relative. Your fitness and experience play a big part in your finish time.
- Lacing up your very first pair of running shoes? 🏃🏽♀️👟✨~30-40 minutes.
- Pound the pavement like it’s your second job? 👟💼💨 ~25-30 minutes.
- Living for those PRs? 🏃🏽♂️🔥🏆< 25 minutes.
But let’s not take these ~very general~ times too seriously, okay?
When I first started running, I judged my running paces, trying to decide whether I was “fast” and therefore a “good” runner.
But I’ve learned that a “good” runner isn’t just about the clock.
It’s about what YOU get from running. Does it help you melt stress away? Or does it let you chase your kids without getting winded?
So, what does this mean for you? Embrace your pace, whatever that may be, and enjoy the adventure.
So, you’ve decided—you’re doing this running thing. 🙌🏼 But…uh, where do you even start? Do you throw on some old shoes and go? Is it really that simple?
Then comes the first run, and suddenly you’re Googling: “Why do my legs hurt so much?!” “Is it normal to breathe this loud?” “What’s up with this side stitch?”
Spoiler alert: Yep, it’s all normal—and yes, it gets better.
5K Finish Time Chart
Need a little help figuring out paces and finish times? I’ve got you covered with this 5K paces chart:
| Finish Time | Pace per Mile | Pace per Kilometer |
|---|---|---|
| 15:00 | 4:50 | 3:00 |
| 17:30 | 5:38 | 3:30 |
| 20:00 | 6:26 | 4:00 |
| 22:30 | 7:15 | 4:30 |
| 25:00 | 8:03 | 5:00 |
| 27:30 | 8:51 | 5:30 |
| 30:00 | 9:39 | 6:00 |
| 32:30 | 10:28 | 6:30 |
| 35:00 | 11:16 | 7:00 |
| 37:30 | 12:05 | 7:30 |
| 40:00 | 12:53 | 8:00 |
| 45:00 | 14:30 | 9:00 |
| 50:00 | 16:07 | 10:00 |
| 55:00 | 17:44 | 11:00 |
| 60:00 | 19:21 | 12:00 |
FAQs on 5K runs: All the must-know deets
Is a 5K run hard?
Running a 5K can be challenging (but not impossible!) if you’re new to running. You don’t have to run non-stop, it’s totally acceptable to do a run/ walk combo, or even walk the entire 3.1 miles.
How much does a 5K cost?
Entry fees range from $20 to $50.
Can you walk a 5K?
Absolutely!
Walking is a fantastic option for beginners or anyone who just likes a gentler, low-impact workout.
Walking will:
- Strengthen those key muscle groups—think legs, core, and glutes. 💪
- Boost your cardio fitness to keep your heart happy. ❤️
- Get your body prepped for all the running fun ahead. 🏃🏽♀️
- Help reduce the risk of injury when you decide to kick it up a notch. 🚫🤕
How long does it take to walk a 5K?
It’ll take about 45-60 minutes. Time to grab your friends and spill the tea while you walk!
How long does it take to train for a 5K?
Usually 6-8 weeks. Want to run away from it all? The chores, the emails, EVERYTHING? Well, for the next 6-8 weeks, you totally can! Plus, you’ll be gradually building endurance along the way. 🙌🏼
Is running a 5K good for you?
Yes, it is! It:
- Give your heart and lungs a workout, so you can race up the stairs without getting winded.
- Makes your muscles and bones stronger, so you can grab all the groceries in 1️⃣ trip.
- Helps you feel less stressed and happier. (tbh, it’s waaaaay cheaper than spa day.)
Can you prepare for a 5K in one week?
Well…you can… but I 10/10 do NOT recommend this if you’re brand new to running AND want to go all out. It’s like trying to hoist your heavy carry-on into the overhead bin without building any muscle first.
You~can~ do it, but it’ll be a struggle. With some work, it gets a whole lot easier.
So, those 6 weeks are your chance to build your fitness so you’re not completely winded on race day.
Now what do you do if you only have 1️⃣ week ‘till race day?
➡️ Stay calm, you got this. Remember, you can do a combo of run/ walk, or even walk the whole thing.
➡️ Get your head in the game, like lining up those running mantras.
What should I eat before a 5K race?
If you’re a breakfast person, stick with your go-to. You already know it won’t mess with your stomach.
Not into breakfast? No prob. Just grab your usual snack—but aim for something carb-rich and easy on the stomach.. Think banana 🍌, toast 🍞, or a granola bar = energy without the bloat.
And, don’t forget to sip water to stay on top of hydration!
Breakfast experiments 🍳🏅
Got some time before your race? Use it to test out breakfast options. Do you want a surprise mid-race ~oops~ from what you ate? I think not. 🙈
How many days should I rest before a 5K?
Everyone’s a little different, but GENERALLY speaking, it’s time to dial back the intensity of the week of your 5K.
We want you fit, but not wiped out.
And the day before the race? A rest day or a chill walk to keep you fresh but ready to go.
How does a 5K compare to other race distances?
Curious about how a 5K stacks up against other race distances? Check out the comparison below:
5K vs. 1 Mile:
Running 1️⃣ mile? That’s all speed. 💨 But a 5K? That’s endurance—building up to 3.1 miles. That’s why so many new runners pick a 5K—it’s tough but doable.
5K vs. 10K:
How far is a 10K? It’s double a 5K—6.2 miles—which means more weekly miles. Crossed the 5K off your list and ready for a new goal? The 10K is calling. 📞
5K vs. Half Marathon:
Half marathon training = more miles AND getting your nutrition on point. With a half marathon, it’s not just about how far you go—you’ll need to nail what to eat + drink before, during, and after. (p.s. I’ve got tips on how to recover here.)
5K vs. Marathon:
Marathon training? *takes deep breath*
You’ve got to buckle up for this one. It’s gonna push your limits—mind and body.
It’s no walk in the park. But this hard? …that’s what makes it interesting.
Expect long runs and serious mileage each week. That’s anywhere from 30 miles to well, over 100 miles if you’re a literal pro.
Just like training for a half, you’ve got to figure out your nutrition—what to eat and drink while you’re running and how to keep your mindset strong.
It’s a grind, but that sense of achievement? Pure gold.🌟
Exploring Fun and Unique 5K Experiences
Fun runs
Ever tried a themed 5K? There’s Beat the Blerch, where couches line the route for a nap break. Or The Color Run, where you finish covered in vibrant powders.
It’s about having a blast and not just about speed.
Charity 5Ks
Run for a cause with Charity 5Ks, such as the St. Jude Walk/Run! These races are for runners of all levels, so you can give back while racking up those miles. ❤️
Virtual 5Ks
Want to race on your own schedule? Virtual 5Ks let you do just that! You’ll get a race bib and goodies sent to you—perfect for fitting a 5K into your life.
These are free, weekly 5K events are held in parks worldwide every Saturday. No time limits, no pressure. Everyone’s welcome to walk or run at their own pace.
Ready to lace up your shoes and hit the pavement? Check out my 5K running tips ➡️ How to run your first 5K: From start to finish, the 5k running guide for absolute beginners
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