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How Many Miles is a 5K? 5K to Miles (Free Training Plans)

The 5K is a long-distance road running competition requiring dedicated work and a structured training plan to complete at the goal time, without injuries.

In this article, you will find out how many miles is a 5K. You will also get answers to the most frequently asked questions.

A 5K race is equivalent to 3.1 miles. The “K” in 5K stands for kilometers, and 1 kilometer is approximately 0.621371 miles. Therefore, a 5K race is approximately 3.1 miles long.

The 5K run is a road running event usually distinguished from the 5,000 meters track running event by stating the distance in kilometers, rather than meters.

If you run the 5,000 meters track race you need to run 12,5 laps around an Olympic-sized track. It is one of the track events in the Olympic Games and the World Championships.

How many miles is a 5K

How long does it take to train for a 5K?

Generally, most training plans for a 5K range from 8 to 10 weeks. The time it takes to train for a 5K (3.1 miles) race can vary depending on your fitness level, running experience, and your goals.


Patience is important in running, and with the continuity of training, results will come. Listen to your body and set realistic and achievable goals to avoid injuries and overtraining.

It’s always a good idea to consult with a running coach or healthcare professional before starting a new training program, especially if you’re new to running or have any underlying health concerns.

How long does it take to go from couch to 5K?

If you’re starting from a very sedentary lifestyle, you might need a few months to build a base level of fitness before beginning a 5K training program.

Focus on walking regularly and gradually incorporating short periods of jogging or running.

Read more: Can You Become a Runner? (Top 19 Tips to Become a Runner)

Remember, the goal is to complete the 5K and do so comfortably and without risking injury.

Additionally, factors like cross-training, proper nutrition, adequate rest, and injury prevention strategies can contribute to a smoother and more successful transition from a sedentary lifestyle to running a 5K.

Read more: Couch to 5K Training Plan (FREE PDF)

Couch to 5K training plan

How to train for a 5K?

Training for a 5K run involves a combination of different types of training.

it is recommended to train at least 3 times a week, pay attention to adequate recovery and do strength training.

With consistency and continuity of training, the results will not be missed.

It’s important to focus on gradual progression, consistency, and enjoying the process of becoming more active and fit.

It’s recommended to follow a structured training plan to avoid overexertion and reduce the risk of injury.

How to improve your 5K time

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.

Then the second workout of the week should be fartlek training or intervals.


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 by feel, without thinking about pace. This way you will break the monotony in your workout and add speed without too much stress.

The third workout of the week should be a long run or tempo run. A long run will improve your endurance and resistance to fatigue.

Read more: Long Run for 5K

Take at least one day off between workouts.

Example of training schedule – 3 training sessions per week

MON: rest
TUE: easy run + strength training
WED: rest
THU: fartlek training + strength training
FRI: rest
SAT: rest
SUN: long run

It is also important to do strength training at least 2 times a week.

Read more: Strength Training for Runners (Top 19 Workout Exercises)

Aside from preventing injuries, strength training will also help you build the muscles required to maintain proper running form, making you a more efficient runner.


Listen to your body, progress at a pace that feels manageable, and consider consulting a healthcare professional before starting any new exercise program, especially if you have any underlying health concerns.
How long does it take to walk 5 km

What is the average time to walk 5K?

The average time to walk 5K is between 50 minutes and 60 minutes, which means that the average walking speed is between 3.11 and 3.73 miles per hour.

The average walking pace is between 16:05 and 19:18 minutes per mile.

Numerous factors, such as age, gender, fitness level, and terrain, will affect the final time.

The information is based on research conducted by Schimpl et al.

Depending on the walking pace, the table shows how long it takes to walk 5K.

Average walking pace
20:00 min/mi
12:26 min/km
3.00 mph
4.83 kph
Moderate walking pace
17:09 min/mi
10:39 min/km
3.5 mph
5.63 kph
Brisk walking pace
15:00 min/mi
9:19 min/km
4.00 mph
6.44 kph
Fast walking pace
12:00 min/mi
7:27 min/km
5.00 mph
8.05 kph
5K time1 hr 2 min 10 sec53 min 15 sec46 min 35 sec37 min 15 sec

Read more: How Long Does It Take to Walk 5 Km? (Detailed Answer)

Average 5K time

How long does it take to run 5K?

Beginners need approximately 35 minutes (average running pace 11:16 minutes per mile or 7:00 minutes per kilometer) to run 5K, while more experienced runners need 21 minutes (average running pace 6:46 minutes per mile or 4:12 minutes per kilometer).

The table shows how long it takes to run 5K depending on the running pace.

Minutes per mileMinutes per kilometer5K

Use my running pace calculator with which you can calculate the time needed to run 5K at a certain pace. You can also calculate what pace you will run if you run 5K in a certain time.

Read more: Average 5K Time by Age, Sex, and Ability Level

What is a good 5K time?

Generally speaking, a good 5K time for beginners/recreational runners is 30 minutes (average running pace 9:39 minutes per mile or 6:00 minutes per kilometer).

This is a common goal for many beginners, and achieving this time indicates a solid level of fitness and dedication.

A good 5K time for intermediate runners is 22 minutes (average running pace 7:05 minutes per mile or 4:24 minutes per kilometer).

This range is often considered a good goal for intermediate runners who have been consistently training and improving their pace.

A good 5K time for advanced runners is sub-20 minutes (average running pace 6:26 minutes per mile or 4:00 minutes per kilometer).

Breaking the 20-minute barrier is a noteworthy accomplishment and is often considered a competitive time for the 5K distance.

A good 5K running time varies from person to person. Someone will find 21 minutes a good 5K time, while some other runner might be dissatisfied with that result.

Many factors affect the 5K time, including:

  • Sex – On average, men run faster than women due to genetic predispositions.
  • Age – Most professional 5K runners run their personal records between the ages of 25 and 30.
  • Ability level – Form and health also affect your running time.
  • Experience – With years of training, you gain experience that also affects your running time.
  • Weather – 5K is a relatively short race. So, to have suitable conditions, it is important that there’s no precipitation and that it’s not too cold or too hot.
  • Terrain – Flat terrain is ideal for a good 5K result since it allows you to maintain a steady pace and not lose additional energy running uphill and downhill.

A good 5K running time is the result with which you are satisfied.


Do not compare yourself to others, everyone is different. Track your own results and overcome your boundaries. Enjoy running and progress gradually in order to train without injuries, because that is most important.

How many calories do you burn on a 5K run?

Running 5K will burn you on average 350 calories.

The exact number of calories spent while running 5K depends on the weight and fitness of the runners, 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 weighs 180 lbs will spend approximately 435 calories by running 5K at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 314 calories.

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

Race Time Predictor

How to estimate your 5K finish time?

If you want to know what time you can expect during a 5K run, use my race time predictor.

This predictor can predict the result of a targeted race and calculate its average pace based on previous run or race results.

Read more: Race Time Predictor

Race time predictor assumes that the runner has done the appropriate training for the distance they want to run.


A perfect race has minimal pace changes, which is why this race predictor also calculates the average pace. This way you will avoid running too quickly in the earlier stages of a race and exhausting yourself early.

Keep in mind that the predicted result is just an estimate since factors like weather and running terrain can affect the end result of a race.

It might happen that the race takes part on terrain with plenty of slopes, or that there’s strong wind and rainfall that will negatively affect your results, and which the predictor simply won’t be able to anticipate.

How to run a 5K race?

If you are running your first 5K race or if you want to run your personal best, you need to predetermine your running pace so that you can run “smarter”, with respect to your current fitness level.

That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.


The perfect race is run with minimal pace changes. To know the pace at which you should run and what your split times are, use the 5K pace chart. That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.

It is better to start slower than too fast.

This research speaks in favor of this. World records of 5,000 meters to the marathon, in the women’s and men’s categories, were set by running a negative split, which means running the first part of the race slower than the second.

It is a thin line between your new personal best and a bad race, so be careful!

It is important to control the pace and not let the adrenaline overwhelm you or the other runners influence you.

Controlling your running pace is a skill that requires time to master. Be patient and listen to your body.

You can determine your running pace and calculate your split times for the race with a 5K pace chart.

You can download for FREE 5K pace chart here.

How hard is it to run a 5K without training?

If you are active and in good shape, it is possible to run 5K 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 steps are in a 5K

What is the number of steps you should take in 5K?

You should take approximately 6500 steps to walk 5K and 4600 steps to run 5K.

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 5K 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 5K at a given speed.

5KSlow walk
20:00 min/mi
12:26 min/km
Brisk walk
15:00 min/mi
9:19 min/km
Light jog
12:00 min/mi
7:27 min/km
Slow run
10:00 min/mi
6:13 min/km
8:00 min/mi
4:58 min/km
Fast run
6 min/mi
3:44 min/km

The table shows an overview of how many steps you will take in 5K while moving at a certain speed.

Read more: How Many Steps are in a 5K?

5K training plan for intermediate

Bonus – FREE 5K training plans for all ability level

If you don’t know how to structure your training, you can download FREE 5K training plans below.

5K Training Plan for Beginners

5K Training Plan for Intermediate Runners

5K Training Plan for Advanced Runners


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…