Running
Use our calculator to find out
By
Christine Luff, ACE-CPT
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Christine Luff, ACE-CPT
Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach.
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Updated on June 02, 2022
Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
John Honerkamp
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Reviewed byJohn Honerkamp
John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community.
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A 5K race is 5 kilometers, or 3.1 miles, long. This distance is a favorite among new and experienced runners alike. It is short enough so that beginners can build up enough stamina, strength, and skill to be ready to race in just a few months, and still challenging enough for faster runners who compete with a goal of improving their finish time or medaling.
Knowing how long it might take you to run a 5K and how to train for one can improve your outcome and help you stay motivated to improve. Find out more about how long a 5K may take you and how to improve your time.
Benefits of 5K Training Plans
Following a training plan for a 5K can boost your motivation to stick to your activity and provide structure to your training. If you are new to running, choosing a clear goal—such as completing a 5K—can help you stay motivated.
A properly designed training program will also reduce the risks of injuries such as shin splints, which can happen from trying to run too much before you are ready. Good 5K training programs ease you into training, building on previous efforts to increase your speed and time.
What's more, 5Ks are popular and easy to find and are especially plentiful in the spring, summer, and fall months. Many community groups sponsor 5K races to fundraise for charities or bring awareness to chronic health conditions like diabetes, breast cancer, and leukemia.
If you've never competed in a 5K race before, it's a common worrythat you'll be the last person to cross the finish line. That's not likely to happen, and regardless of your finish time, you'll feel terrific about having met a fitness goal while contributing to a worthy cause.
Train for a 5K (3.1 Mile) Race on a Treadmill
Estimate Your 5K Finish Time
There are a few reasons you might want to predict your 5K finish time before a race. Maybe you're hoping to win or improve your previous performance. If you're a beginner, you may be curious how long a 5K it might take you from start to finish.
If this isn't your first 5K, you can estimate your finish time by looking back at your time from a previous race. You can also refer to a race-time prediction chart or use a race-time predictor calculator.
Train to Run Your First 5K
Calculate Your Pace Per Mile
Whether you're new to running or a seasoned athlete, your pace per mile can estimate your best possible finish time. If this is your first 5K, you won't have a previous race to base your estimate on. Instead, run a mile at the fastest pace you can comfortably go and time how long it takes you. This will give you your best possible race pace.
Once you've calculated your pace per mile, you'll want to determine how long it will take you to complete the full 5K (3.1 miles). This pace calculator tool can provide you with an estimate.
If you run a mile using your best effort in 8 minutes, your predicted 5K finishing time would be 24 minutes, 48 seconds. If you run a mile in 17 minutes and 27 seconds, your predicted 5K finish time would be 54 minutes and 5 seconds.
5K Finish Times Based on Pace
Keep in mind that your predicted finish time is just an estimate. It doesn't mean that you'll automatically run that time because many factors play into what your performance will be.
Perhaps you'll improve your running time between when you first did the estimate and when you run the race. Or maybe the race terrain will be easier or harder to maneuver than what you're used to. The weather and even your general mood and energy levels can also impact your race performance and your overall physical condition.
Be prepared for any possible outcome. You might not achieve your estimated 5K finish time, but there's also a chance you could run it faster depending on the circ*mstances on race day.
As a general rule, many runners consider a good finishing time for a 5K to be anything under 25 minutes. That would mean running at a pace of around 8 minutes per mile. Here's how long it might take you to run a 5K based on your pace per mile:
| 5K Finishing Times by Pace | |
|---|---|
| If your pace is... | You'll finish in... |
| 6 minutes per mile | 18 minutes, 35 seconds |
| 8 minutes per mile | 24 minutes, 48 seconds |
| 10 minutes per mile | 31 minutes |
| 12 minutes per mile | 37 minutes |
| 15 minutes per mile | 46 minutes, 30 seconds |
| 20 minutes per mile | 62 minutes |
10 Ways to Run a Faster Mile
Consider the Competition
Finishing times for 5K races span a wide range based on biological factors, course terrain and difficulty, and even the weather. There is usually a mix of experienced fast runners, slower beginner runners, and walkers of all ages.
If you're curious how you might stack up against the competition, look back at the finishing times of past participants in the race you plan to run to get an idea of how other people did. You might notice that the winner of a race with a diverse field of competitors finished the 5K course in under 14 minutes, while someone who chose to walk took more than an hour to reach the finish line.
How long it takes to run a 5K varies based on age, sex, and level of fitness.
| 5K Averages by Age and Sex | ||
|---|---|---|
| Age | Women | Men |
| 1–14 | 24:43 | 21:24 |
| 15–19 | 23:06 | 18:57 |
| 20–29 | 20:58 | 17:49 |
| 30–39 | 20:49 | 18:02 |
| 40–49 | 22:19 | 19:02 |
| 50–59 | 24:11 | 20:02 |
| 60–69 | 27:47 | 23:05 |
| 70–100 | 38:25 | 28:27 |
How Does Your 5K Race Time Compare?
Achieve Your Best 5K Time
Running a great 5K race starts with your training plan. Try these strategies to increase your odds of finishing a 5K in the time predicted or to run faster than you did in a previous race.
- Choose a training schedule that's appropriate for you and stick to it.
- Follow a specific training strategy, such as finishing fast for some of your runs, to improve your stamina, mental strength, and confidence. Take rest days to allow for muscle recovery and injury prevention.
- Invest in well-fitting shoes and other running gear. Even if your goal isn't to finish the race in a certain amount of time but rather to enjoy the experience and participate in a community activity, you'll still want to be as comfortable as possible.
- Take care of your mind and body by following a healthy, balanced diet to fuel your training runs and prioritize rest and recovery to ensure you're getting enough quality sleep.
- Train with a friend or running group to make it more fun so that you can hold each other accountable.
What to Do (and Not to Do) Before a 5K Race
2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Academy of Orthopaedic Surgeons.Diseases and conditions: Shin splints.
Meteor.Run. 5K run summary.
:max_bytes(150000):strip_icc()/ChristineLuff-ab97d76c6b4f4f80a6b8ea43a31f671d.jpg "How Long Will It Take You to Run a 5K? (3)")
By Christine Luff, ACE-CPT
Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach.
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