How long does it take to run a 5K race? Whether you're creating your training plan to prepare for your first run or wondering if your 5K time matches the average 5K time of other runners, we've got all the information you need right here.
In this post we will analyze it. . .
- 5,000 times on averageby age and sex
- What are the fastest 5k in the world?
- Reasonable 5k times for beginners
- Our top tips for training for your 5k and then doing your best!
By the way, five kilometers is 3.11 miles; often 5 km and 3 miles are used interchangeably because the distance between them is so small.
Lets go in!
How long does it take to run a 5K race?
Just as no two fingerprints in the world are alike, no two runners are exactly alike. Your 5k run time depends on a few factors:
- Have you been running for a while or are you just starting out?
- Are you going to run all of it or are you going to run part of it?
- What is your physical condition?
Some other factors include:
- your age group
- your height
- your weight
- How you feel on race day (level of fatigue, preparation)
- your running shoes
- The weather during the run (runners tend to move more slowly in hot weather than in cold weather)
Now that you know all the little things that can affect your running speed during a 5K, let's answer all your 5K questions.
Related:Here is our completebis sofa 5kTraining plan and guide!
How much is 5k in miles?
5k is short for 5 kilometers. One mile equals 1.6 kilometers.Therefore, a 5 km run is3.1 miles.
That's good news for you as a novice runner, because 3 seems so much more achievable than 5!
How long does it take to run 3 miles?
Here is the answer to the big question of the day. First, I'll show you different times when different runners finished their 5k.
Fastest 5k time:Joshua Cheptegei is the current world champion ofThe fastest 5000 m race. He finished the race in August 2020 at 12:35:36 in Monaco.
Remember this is theASAP5k speed, so unless you are a very advanced runner this is an unrealistic point of comparison. Let's take a look at the average runner's pace when running just one mile.
Average mileage:The average mile pace for a runner is between 8.7 and 13 minutes per mile.
Average 5k time:Based on the runner's average running speed per mile, we can calculate thatThe average time for 5 km or 3 miles is in the range of 26 to 36 minutes.
However, average pace and therefore average 5k time is highly dependent on age and gender - scroll down to see our table of average 5k times broken down by age group and gender.
5000 split runtimes:If 26-36 minutes is the average 5K time for a person who has exercised, let's break that down to see how it stacks up at lower levels.
For a runner who constantly runs on a10 minutes milePace, a 5K run lasts 30 minutes.
If you walk the 5 km, it takes about 45 minutes.
If you run every now and then during your 5K, it will take you about 35-40 minutes.
Related:What is a good 5k time? Average times of a 5 km run by age + sex
Average of 5,000 hours by age group and gender
Age plays a big role in your athletic ability and therefore has a big impact on your average 5K time. The following table shows the average time for a 5K run by age for men and women:
|0 a 15||34:43||37:55|
|20 a 24||29:27||36:22|
|25 a 29||31:09||36:16|
|30 a 34||31:27||38:41|
|35 a 39||33:44||37:21|
|40 a 44||32:26||38:26|
|45 a 49||33:13||39:19|
|50 a 54||34:30||41:20|
|55 a 59||37:33||45:18|
|60 a 64||40:33||45:49|
|65 bis 99||42:59||50:13|
Of course, these race times represent the average 5K time for each age group, so intermediate runners are likely to be significantly faster and beginners slower.
What is a good 5k time for a beginner?
If you trained continuously on a couch until the 5K flat, aim for a final time of 30 minutes.
when you think,I just don't see how I could run non-stop for 30 minutes., I have good news:you must not!
The best way to start is by following aCouch Training Plan for 5k.
Designed specifically for non-runners, the Couch To 5k method uses a run/walk strategy to get you running very efficiently.
(We developed8 weeksY4 week couch workout plans at 5k, Free Download!).
Many C25k riders finish the 5k in very good times; you can still finish in 30 minutes (or even less) by running and walking during your run.
Sometimes running directly while running can deplete your body.
The purpose of walking is to give your body a break to recover. By following the training methods in the article just mentioned, you can optimize this recovery phase so that you can run even faster during the race phases.
Here is our guide:How to Run 5K in 30 Minutes
How to Run 5K in 25 Minutes
4 benefits of running 5K
Running 5K is an important milestone in your running adventure. It's the first of many races to come.
Finishing a 5K means you've cleared the hurdles to run a mile, then run 2 miles, then run in a real group race.
Crossing that finish line means fulfilling a dream you've worked for. But this is the key:to work.
Achieving a 5K requires dedication to your goal and perseverance to achieve it.
Here are some other benefits of a 5K run:
#1:Running is one of the most comfortable sports.
Of course, as you run further and get faster, you'll want to collect more gear and more tips and tricks.
But if you're just starting out, all you need isa good pair of shoes, a bottle of water and that's it.
#2:Running is cheap.
No gym membership or fancy, expensive equipment is required.
Most runners appreciate having a good pair of earplugs that won't fall out while running.
You should wear clothes that don't absorb a lot of sweat when running (a cheap $10 pair of shorts will suffice).
#3:Your training will inspire you to eat healthier.
When you work hard to train 5K, it will be much easier to say no to a candy bar or fast food burger.
You've worked hard, why throw it all away on a quick whim?
#4: Running also has a variety of health benefits:
- It's good for your heart health.
- May reduce the risk of cancer
- It can help you lose weight quickly.
- It's a huge boost to your mental health and has been shown to lessen the effects of depression and anxiety.
- It becomes an amazing hobby once you get over the "beginner's hump".
How to Run Your First 5K Run
Follow these 5K running tips to make the most of your first 5K and have loads of fun, during practice and on race day.
Develop a warm-up routine
Allow 10 minutes for it to warm up before each run. Exercise as much as possible during this time to get your blood pumping faster.
Here's an example of an effective warm-up workout.
- High kicks:Perform them as if you were marching, but lifting your legs as high as you can.
- hip opener:Raise your leg as if you are going to perform a high kick, then bring your knee away from your body so that your top leg forms a circle before dropping back down.
- To go by bicycle:If your training trail or park is close to your house, consider riding there, locking your bike and then doing your workout.go on a bikethere are also manybenefits for runnersas a form of cross training.
- polichinelos:Move your entire body in sweeping motions as you swing your arms and legs out and then in again.
A 5-Step Guide to Running a 5K Run
These are the 5 essential steps to follow to make your 5K plan a success.
Step 1: Register for a race
This is an absolute must. When you have a date and a plan to run with other people, the idea becomes reality. Once you've registered and paid for your spot, you'll know it's time to start training.
A typical Couch-to-5k plan takes 9 weeks. If you start at an intermediate level, you can plan for 4-8 weeks.
Just don't stop exercising. It's best to have an extra week to make sure it's ready.Your first 5K experience should be a positive one. This is only possible if you are ready and able to finish the race.
Step 2: Download a training plan
Even if you're the type to go with the flow and push yourself, I don't recommend training for a race without a training plan.
Here are 3 reasons.
- You might be starting too slowly so you're not ready come race day.
- He could start too fast and get hurt, causing him to be ejected.
- Without an exercise program, you are likely to miss more days, negatively affecting your progress and fitness level.
With a good plan, you'll make gradual and steady progress, minimizing your risk of injury and maximizing your mileage.
Step 3: Establish a running and walking pattern
Most training plans outline a strategy for both the running and walking segments, but if they don't, you'll need a strategy.
Take time to run and relax to walk before running again. To do this, run for as long as possible at a comfortable pace. Set a timer for this. That's when you know when you start to have a consistent running time.
Increase your running time and decrease your walking time each week.
Step 4: Work on your diet
Eating well and running go hand in hand. Your regular eating habits directly affect the outcome of your 5K training.
While there isn't a diet plan to follow, be sure to focus on veggies and lean protein. Eatcarbs before runningto keep you energized and avoid excessive alcohol consumption (especially the night before the race).
Step 5: Plan a weekly strength training session
Although running is normally considered a cardiovascular exercise, you activate many muscles that propel your body forward. Therefore, strength training can help you improve your running performance.The main muscle groups used during running are the quadriceps, hamstrings, glutes and core.
If you're not a gym fan, there are manybody weight trainingwhat you can do to build the strength you need to run.
run uphillit is also effective. Scheduling a climb once a week is a great way to become a stronger runner.
If you are in reasonable physical condition,interval trainingIt can also help strengthen the muscles used for running, resulting in a faster pace and better running performance.
Related:How to Run 5K in 18 Minutes
make it happen
Now that you have all the knowledge you need, it's time to put it into action. Get started with this guidehow to run 5 km in 30 minutesand get started today!
What is the average female time for a 5K? ›
The average 5K time for women is 36:24 minutes, which means that the average pace is 11:43 minutes per mile.What is a good 5km time for a 16 year old? ›
Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it's around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.What is an elite 5K time? ›
Elite runners and professionals run anything between 21:00 minutes down to almost 14:00 flat.Why does running get harder as you age? ›
What Happens to Running Speed as You Age. As you get older, your heart pumps blood and delivers oxygen less efficiently. Additionally, your VO2 max (the maximum amount of oxygen a person can utilize during exercise) decreases. Some of your slowdown can also be attributed to biomechanics.What is a good 5K pace for beginners? ›
But all in all, most beginners can complete a 5K in 30 to 40 minutes, and most newbies are pretty satisfied if their finish time is around this benchmark. A very good finish time for a beginner is anything under 25 minutes, which means maintaining an 8-minute-mile pace throughout the event.Is 5K impressive? ›
You're not alone; running 3.1 miles without stopping is an impressive feat. The good news is that barring certain musculoskeletal injuries, with proper training, you can absolutely do it. No matter where you are in your fitness journey, and no matter what size and shape you are, a 5K is totally doable.How fast should I run for my age? ›
|Age||Men (minutes per mile)||Women (minutes per mile)|
On average a 5K run will burn between 300 and 400 calories (around 100 calories per mile), but if you are looking to work out the rate that you personally burn calories when running a 5K, you will need to take a few factors into consideration.How fast should a 70 year old run a 5K? ›
50% - 42:30 half of the 60 year old runners were slower than 42 and a half minutes. So this is an average 5K time for a man over 60. 70% - 36:03 is faster than 70% of the 60+ age runners So this would be a good 5K time for a man over 60.
What is a good 5k pace for beginners? ›
But all in all, most beginners can complete a 5K in 30 to 40 minutes, and most newbies are pretty satisfied if their finish time is around this benchmark. A very good finish time for a beginner is anything under 25 minutes, which means maintaining an 8-minute-mile pace throughout the event.Is 5k under 25 minutes good? ›
If you're an intermediate runner, you can expect to run a 5k in between 23 to 29 minutes. If you're an advanced runner, you can expect to run a 5k in between 20 to 25 minutes. If you're an elite runner, you can expect to run a 5k in between 18 to 22 minutes.Is 22 minutes a good 5k time? ›
Running a 5k in 22 minutes is an appropriate goal if you've run a 5k in 24 minutes or faster. If you have yet to run fairly close to this time, you might want to start with running 5k in 25 minutes. You should also be able to run one mile in 7 minutes, as this will be your race pace for 5k in 22 minutes. What is this?Is running a 5k impressive? ›
You're not alone; running 3.1 miles without stopping is an impressive feat. The good news is that barring certain musculoskeletal injuries, with proper training, you can absolutely do it. No matter where you are in your fitness journey, and no matter what size and shape you are, a 5K is totally doable.How do I stop my knees from hurting when I run? ›
- Stretch the Muscles around Your Knees. Before running, make sure to do a light warm-up followed by some stretching. ...
- Strengthen Your Leg Muscles and Core. ...
- Use Cold Therapy on Sore Knees. ...
- Give your Knees a Break. ...
- Stay Hydrated.
Say you can run a 5K in 30 minutes, that's a pace of 9:40 (fast); your easy long run should be 12-minute miles (slow). If you can run a half marathon in under 2 hours (about 9-minute miles), a slow run would be 10:22; you could expect to run a 5K in 25:30, at an 8:13 pace.How can I increase my 5k speed? ›
- Add a variety of interval training. Often, people who are new to running know only one thing – to simply run. ...
- Start doing some hill work. Running uphill will make you a faster and stronger runner. ...
- Do shorter races. ...
- Be on top of your mental game.