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Daniel Mesa

How Long Is A 5k In Miles? 5k Training Plan

The 5k is a popular race that is 5 kilometers or 3.1 miles long. It is a favorite for runners of all experiences as it is short enough to be done with a few weeks of training but still long enough to be challenging for the most experienced runners.

As a runner, I can tell you that 5k’s are lots of fun and worth the few weeks of dedicated training.

Even if you have no experience, there exist plenty of guides under the “Couch to 5k” category that we will go over here.

5k in miles

How Many Miles Is A 5k?

A 5k is 3.1 miles.

Why Should I Run A 5k?

5k’s and running, in general, have a number of great benefits that should serve as motivation for running your first 5k:

Weight Loss

Running burns LOTS of calories. You can easily burn 400-600 calories running a 5k. This increased caloric burn can be the kickstart for your weight loss journey.

You Can Eat More

If you are happy with your weight, the increased energy expenditure means that you can eat more food as your body will need it to fuel your run. I personally like having a sweet treat after I finish a 5k.

Mental Health

For me and many other runners, running serves as a form of therapeutic relief. While running, you eventually get into a flow state where your mind is locked in and you are stress-free.

Also, the feeling of setting a hard goal and completing it will give you something to work toward and be proud of.

Improve Cardiovascular Health

Just like another muscle, your heart needs to be worked to strengthen and function properly. As your heart becomes more efficient, you will feel better overall and drastically lower your chances of disease.

How Do I Train For A 5k?

There are an endless amount of online resources for training for a 5k.

Generally, these plans will be either 4, 8, or 12 weeks long. The key here is, to be honest with your current fitness level and choose the plan that is right for you.

This is a great plan that I recommend.

If you were a previous athlete or are already in decent shape, the 4 or 8-week plans could be right for you. However, if you are mostly sedentary or overweight, the 12-week plan would be advisable.

How Do These Plans Get Me In Shape?

If you are completely new to training, you may be wondering how any plan could get you to run over 3 miles in just a few weeks.

The key to this these training plans is their interval training style. Generally, the plans will switch between walking and jogging during your sessions.

As time goes on, the time you spend running will increase while the spend you walking decreases. Step by step, you will work your way up to a complete 5k.

What Gear Do I Need For A 5k?

Thankfully, you do not need much for running a 5k.

  • Quality running shoes

  • Running clothes that are comfortable

  • A 5k training plan ( Many free options )

Tips For Your First Race

Since it is the first race you are planning for, you may be a little nervous. Here are some great tips:

Pick Your Race First

Look into local 5ks that are coming up. Pick one that is after the end of your training plan and sign up. I find that for many people having a race day on their calendar serves as great motivation to stick to the plan.

Get A Friend Involved

Having a friend to run with is great! You can both hold each other accountable and even form a friendly rivalry. I would recommend getting someone that is also new to running so you guys can run your first 5k together.

Start Slowly

Since you are a beginner runner, you want to start slowly so you do not get discouraged. Take your plan step by step and keep it at.

Make Sure Your Diet Is On Point

As I mentioned before, the increased energy expenditure will give you some more food to eat but it does not mean you should just eat whatever you want.

Make sure that your diets stay healthy and balanced so that you can fuel your runs properly.

How Many Miles Are In Other Races?

Once you complete your first 5k, I am sure you will hunt down your next goal. Here is a complete breakdown of race distances you can work towards.

How Long Is A Half Marathon In Miles?

A half marathon is 13.1 miles long. This race distance can be seen as the next step up from a 5k.

How Long Is Marathon In Miles?

A full marathon is 26.2 miles long. Marathon distance for many runners is seen as the ultimate standard and goal.

How Long Is A 5k In Miles?

A 5k is 3.1 miles long.

What Is A Good 5k Time?

I think it is good to have an idea of general running standards so that you have goals to work towards. I think the running community can be broken into 5 tiers based on their running speed:

Beginner Runners: There are runners that are just starting out, they are faster than around 5% of other runners.

Novice Runners: These runners have a bit more experience under their belt but are still early in their running journey. They are faster than about 20% of other runners.

Intermediate Runners: You can consider this the halfway point among runners. Intermediates are faster than about 50% of other runners.

Advanced Runners: These runners have been dedicated to running for a good portion of their time and consistently do well in races. They are faster than 80% of other runners.

Elite: These are the best of the best. They are faster than 95% of other runners.

Average 5k Times For Males

Age Group: MaleBeginnerNoviceIntermediateAdvancedElite

Average 5k Times For Females

Age Group: FemaleBeginnerNoviceIntermediateAdvancedElite

Final Thoughts

The 5k is a great distance to serve as an introduction to the running world. With some hard work and dedication, you will be at the finish line in no time!


What is the average time to do a 5k in?

The average time for a 5k is between 28 and 36 minutes.

Can I run A 5k without training?

It is possible but unlikely. Most people unless they have an athletic background will need to train for at least a few weeks to get in shape for a 5k.

Is 22 minutes a good 5k time?

Yes, 22 minutes is under the average time. This is a great time and a goal anyone can work towards.