I hope you enjoy reading this blog post.

If you are serious about taking your running to the next level, click here.

How Long does it Take to Run 5 Miles? (Explained in Detail)

How long does it take to run 5 miles

5 miles, or 8.04 kilometers, is the distance you can find in the training plan for beginners as well as experienced runners. It’s a great transition point for runners who have run 5K but aren’t ready for 10K.

In this article, you will find out how long it takes to run 5 miles and you will find answers to the most common questions on this topic.

The average time to run 5 miles is around 48 minutes, which means that the average running pace is 9:36 minutes per mile. Numerous factors, such as age, sex, fitness level, experience, weather, and terrain will all affect the result.

Depending on the running pace, the table shows how long it takes to run 5 miles.

training plan

Train Smarter, Run Faster!

Let me show you how to train efficiently, without accumulating unnecessary miles.

Minutes per mileMinutes per kilometer5 miles in minutes

You can use my running pace calculator to calculate the time it takes to run 5 miles at a certain pace. You can also calculate how fast you will run if you run 5 miles in a certain amount of time.

How Long does it Take to Run 5 Miles

What is the average 5-mile run time for beginners?

For beginners, the average 5-mile time is about 55 minutes, which means that the average running pace is 11:00 min/mi.

Beginners might not be able to run the whole 5 miles continuously without stopping. In that case, they should combine running and walking segments.

For example, your training session can consist of 6 alternations between 5 minutes of running and 2 minutes of walking.

You must listen to your body and be patient. In time, your fitness level will only get better and better.


If you are a beginner, walk breaks are a useful training method that will help you build your fitness. Over time, you will build enough endurance and you will no longer need walk breaks.

Read more: Is It Bad To Take Walk Breaks During A Run?

What is the average 5-mile run time for intermediate runners?

For intermediate runners, the average 5-mile time is about 34 minutes, which means that the average running pace is 6:48 min/mi.

Intermediate runners usually run 5 miles as a separate training session that serves as a form of recovery.

What is a good time for a 5-mile run?

Most runners think that a good 5-mile time is everything under 39 minutes (7:48 min/mi). Good mile time depends on numerous factors, such as age, sex, fitness level, experience, time, and terrain on which you run.

It is difficult to give a precise answer because it varies from person to person. A good 5-mile time will be 45 minutes for someone, while another runner will be unhappy with that result. A good 5-mile time is a result you will be happy with.


Don’t compare yourself to others. Everyone is different. Follow your results and push your boundaries. Enjoy running and progress gradually to train without injury, because that’s most important.
What is a good time for a 5-mile run

Is running 5 miles in 45 minutes good?

To run 5 miles in 45 minutes, you need to run at an average pace of 9:00 min/mi. That is a good result for runners who train 3 to 4 times a week and run about 16 miles per week.

Is running 5 miles in 30 minutes good?

To run 5 miles in 30 minutes, you need to run at an average pace of 6:00 min/mi. That is a great result for runners who train 4 to 5 times a week and run about 30 miles per week.

Is 5 miles a long run?

The simple answer is yes. Running a 5-mile long run is considered adequate when preparing for a 5K or a 10K. But keep in mind that if you are preparing for a half marathon or marathon, then that will not be enough.

Is running 5 miles a day enough?

Running 5 miles a day is enough if you are not preparing for a particular race and want to improve your overall health, be in good shape and lose weight. But if you want to improve your running results you need to combine different types of training and run different distances.

Is running 5 miles a day too much?

Running 5 miles a day is too much for beginners or for those prone to injury. Also, if you want to improve your running skills then it is not recommended even for experienced runners. It is necessary to have a complete rest at least one day a week to reduce the risk of injury and the occurrence of overtraining.

Likewise, if you want to progress, you have to put your body under different kinds of strain by doing different workouts.

Is running 5 miles a day too much

Is it hard to run 5 miles?

Beginners can find it difficult and challenging to run 5 miles continuously, without stopping. On the other hand, experienced runners will not find 5 miles challenging. However, if they run at a fast pace and push their boundaries, they will also find 5 miles difficult and challenging.

Can I run 5 miles without training?

If you are active and in good shape, it is possible to run 5 miles without training. If you have not done any sports so far, and you spend most of your time sitting, then it is not recommended.

I always advise a smart and consistent approach to training regardless of someone’s current level of fitness.

How many calories does running 5 miles burn?

Running 5 miles will burn you an average of about 500 calories. The exact number of calories spent while running 5 miles depends on the runner’s weight and fitness level, their pace, the terrain they run on, and the weather conditions.

The heavier you are, the more calories you will burn because you have to carry more weight and work harder to run the same distance at the same pace.


According to the calories burned running calculator, a runner who weights 180 lbs will spend approximately 700 calories by running 5 miles at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 506 calories.

Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners)

Is running 5 miles a day good for weight loss?

Running 5 miles a day will get you in shape, especially if you do strength training twice a week in addition to running, and if you pay attention to what you eat. However, do not forget about adequate recovery. Therefore, no matter how good you feel, take at least one day of complete rest every week.

How to run 5 miles without stopping?

To run 5 miles continuously, without stopping, follow these tips:

  • Initially, combine running and walking segments
  • Gradually shorten your walking segments and run longer
  • Train at least 3 times a week
  • Take at least 1 day off between workouts
  • Don’t think about pace, listen to your body
  • Run at a conversational pace at which you can say a full sentence while running without exhausting yourself
How to run 5 miles without stopping

How many steps is 5 miles?

It takes approximately 10500 steps to walk 5 miles, and approximately 8000 steps to run 5 miles.

To calculate an accurate figure, you need to consider a number of different factors, such as gender, height, weight, stride length, and pace of walking or running.

For example, a shorter person will have to take many more steps to cover the same distance, unlike a taller person.

You can use a calculator to determine exactly how many steps you have taken in 5 miles of walking or running.

The study calculated the average number of steps that need to be taken per mile while walking or running.

The table shows an overview of the steps required to cross 5 miles at a given speed.

MilesAverage walk
20:00 min/mi
12:26 min/km
Brisk walk
5:00 min/mi
9:19 min/km
10:00 min/mi
6:13 min/km
Fat run
8:00 min/mi
4:58 min/km
12252 steps per mile1935 steps per mile1672 steps per mile1400 steps per mile
511260 steps per mile9675 steps per mile8360 steps per mile7000 steps per mile

How to train for 5 miles?

If you want to run 5 miles, you should combine different types of training. You should train 3 to 4 times a week and make sure to recover adequately.

One workout a week should be a very easy run with strides at the end. This way you will add speed to your workout and you will be more prepared for the next more intense workout.

How to train for 5 miles

Then the second and third workout of the week should be fartlek training, intervals or tempo runs. If you train 3 times a week then one day a week you should do one of these 3 types of training.


Fartlek training is great for both beginners and advanced runners because of its adaptability. One of the main benefits of fartlek training is that you run on feeling, without thinking about pace. That way you will break the monotony in your workout and add speed without too much stress.

The fourth workout of the week should be a long run. It will improve your endurance and resistance to fatigue. Although the distance of 5 miles is relatively shorter, you need the endurance to be able to keep a certain pace for as long as possible.

Take at least one day off between workouts.

It is also important to do strength training at least 2 times a week. Aside from preventing injuries, strength training will also help you build muscles that are required for you to maintain proper running form, making you a more efficient runner.


Matea Matošević

Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…