5Ks aren’t just for newbie runners looking to race for the first time. It’s a distance that has something to offer everyone, from a walker to a jogger and even a sprinter.

“[The 5K] is a fantastic distance, and one that doesn’t take a ton of recovery, so a runner can safely take multiple swings at the distance within a season,” says Elizabeth Corkum, run coach at Equinox in New York City and owner of Follow our advice to work up to your first or best race.

Even better: The 5K is a very popular distance, so you won’t have trouble finding a race, no matter the location or season, Corkum adds. If you’re lucky, you might even find one for free.

Here’s everything you need to know about training for a 5K, whether you're looking to crush a PR or finish your first race strong.

Runner's World+ 5K Training Plans

Our Runner’s World 5K training plans are designed to help you finish your first race or finally break that time-based goal. These are our four most popular plans, and each is eight weeks long. Runner’s World+ members get access to these ultimate 5K training guides (along with 10K, half marathon, and marathon plans... plus other great membership perks) when you sign up for a membership plan.

How many miles is a 5K?

A 5K, which is 5,000 meters, is 3.1 miles. This equals about 12.5 laps on a track. It’s a great starter distance for those interested in running more than a mile, but aren’t ready to complete longer distances like a 10K, half, or full marathon. It’s also a great distance for testing your speed.

How long should I train for a 5K?

You can train for a 5K race in as little as eight weeks and as long as 10 weeks, but it will all depend on your baseline fitness Other Hearst Subscriptions. Runner’s World+ training plans start at eight weeks, with each plan’s recommendations varying depending on fitness level and time-specific goals.

”Whether the goal is to build from scratch or build some solid speed for a PR, runners need time and consistency,” says Corkum. Your schedule should ensure that you have enough time to achieve your goals, while also not risking injury, she adds. This means you’ll need to include a bit of strength training Avoid These Common Setbacks as a New Runner increasing mileage each week by 10 to 15 percent, so you can safely reach your goals and avoid getting sidelined due to aches and pains.

What is a good 5K time?

The fastest 5K for men is held by Joshua Cheptegei who ran the distance in 12:35.36. The fastest 5K for women is held by Faith Kipyegon, who completed it in 14:05.20.

Both of these finish times are more than twice as fast as the average 5K time, which is 35 minutes and 22 seconds for men and 41 minutes and 21 seconds for women, according to a report by International Association of Athletics Federations (now known as World Athletics) and Run Repeat.

How do I choose a 5K training plan?

First and foremost, you’ll need to select a plan that will work best for you based on your fitness level. This way, you’ll feel comfortable and confident reaching the weekly mileage goals.

If you’re interested in breaking a time goal, make sure you pick a plan that will challenge you enough along the way, so you can crush your goal come race day. And if you’re brand or a thin water-resistance layer for cold, wet weather, Other Hearst Subscriptions walk/run intervals into your routine while slowly endurance and get your muscles and joints ready for the impact of running.

Corkum suggests new runners focus on effort rather than pace. “Paces will evolve over time—usually months and years, and not necessarily days or weeks,” she says.

Here’s a breakdown of our training plans, which will help you determine the best one for you:

How to Choose the Right 5K Training Plan for You

This 10-week plan starts off with a 15-minute brisk walk/run and slowly progresses, but you’ll still work your way up to full running sessions in this time. Also, you’ll learn what it takes to build resilient running muscles, as there are designated cross-training and strength training days on the calendar as well.

and personal goals

If you can run for 30 minutes without stopping, this is the plan for you. You can expect to run four days a week, which includes easy runs, fartleks, hill workouts, and cross-training days—the perfect days to add in strength workouts.

Break 30 Minutes

To break 30 minutes you’ll need to run an average pace of 9:39 minutes per mile. We’ll help you get there with this eight-week plan that includes hill workouts, long slow distance runs, and tempo runs. If you pick this plan, try to find a route that includes some elevation, so you build the strength and power needed to tackle hills and crush your goals.

Break 20 Minutes

This training plan will help you step your game up to exactly where it needs to be, so you can crush your 20-minute goal. It starts with a 30-mile training week and slowly progresses to a total of 40 weekly miles by the end. Be prepared to train five days a week, with a mix of long runs, easy runs, as well as some speed work.

How do I run a faster 5K?

If you want to speed things up a bit, then you’ll need a well-rounded 5K training plan. The best way to improve your time is to increase your overall mileage slowly, and to incorporate speed work Nutrition - Weight Loss Runner’s World+ plans.

Ks arent just for hill workout and speed workout in the same week, because it may overload your body, says Corkum. Instead, progressively introduce new stresses, and see how the body responds before taking on the next tough workout.

Learning Want to Run Your First Race? Heres What to Know can also help you make sure you get to the finish line feeling strong—and with a solid finishing kick. That means you want to start relatively conservative (though still working at a push pace) and then kick it into high gear as you check off each mile.

What should I days on the calendar as well?

You’ve probably heard of runners eating a bunch of pasta the night before a race, but if you’re running a 5K, you don’t need to worry about carb loading How to Prep for Running When Its Cold Out.

“In general, runners should eat something that’s simple, easily digestible, and sits well in their stomachs,” says Corkum. Oatmeal, bagels, bananas, cereal bars, graham crackers, and toast are all things that should work well, she says. You’ll want to try out different foods during training to see what settles well and keeps you energized before running a 5K.

What you days on the calendar as well will also typically depend on what time your race starts. Because it is a shorter distance, it can be completed at almost any time of the day—and you can find many races in evening hours instead of the typical morning race—so practice your fueling during training. Then eat something you know your body will respond well to before you hit the start so you run strong without stomach upset.

What should you wear for a 5K?

Health - Injuries running shoes (of course), Running in the Cold for a race really depends on the race location, time of year, and most importantly, the weather on race day. Be prepared to wear running gear that’s appropriate for the conditions you’re racing, whether you need a lightweight tank for warm weather as well as some.

You probably won’t need to worry about carrying a race hydration belt or vest, though. If you are well fueled and hydrated ahead of the start time, you likely don’t need to carry around water or fuel—which is typically recommended for athletes exercising at moderate- to high-intensity efforts for more than an hour. Most races will also have at least one hydration station on the course where you can grab a cup (just make sure yours does before you start running).

Headshot of Monique Lebrun
Monique Lebrun

Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.