There’s nothing quite like a 5K to bring together athletes of all stripes. When you run a 5K, you’ll likely be running shoulder-to-shoulder with people of every imaginable age and experience level—from first-time racers to race-lovers who might be doing this as part of their preparation toward a marathon or half marathon. 

Even though the 5K is one of the shorter race distances you can tackle, you’ll benefit from taking on the challenge; it can kickstart healthy habits that you maintain for much longer than the race itself. One 2018 study, for example, found that when novice runners completed a six-week training program, it increased their levels of physical activity, both immediately after completing the program and six months later.

Whether you’ve already registered for a race or are just exploring the idea of running one, below is everything you need to know about training for a 5K. Let’s get into it.

How Long Is a 5K?

A 5K is equivalent to 3.1 miles. As any of our UK Instructors will tell you, the “K” in 5K stands for kilometers, and a kilometer is equal to 0.62 miles. Thus, five kilometers is about 3.1 miles.

A 5K is long enough to be a challenge, but not so long that it’s too hard. Training for and completing a 5K requires discipline and stamina, making it the perfect goal for beginner runners. However, even if you’ve completed several endurance races or treat yourself to a long run every weekend, you may find value in training for a 5K. Switching up your training goals can help keep you motivated, and you may even improve your half marathon time after a training cycle that’s more devoted to speed. 

How Long Does It Take to Train for a 5K?

How long it takes to train for a 5K will depend on your current fitness and activity level, running experience, goals, and other factors, but you’ll find 5K training plans that range from 6–12 weeks. 

For most runners, an 8–10 week program is enough to prepare to run for 30 minutes, which is the approximate amount of time it will take a novice to complete a 5K, according to the American Council on Exercise (ACE). The You Can Run: 5K program on the Peloton App, for example, is eight weeks long and designed for brand-new and beginner runners.  

If you’re inactive and don’t walk much, you likely want to give yourself longer—say, 10–12 weeks—to build up time spent on your feet before you dive into running. It’s important to gradually build up your distance to avoid overuse injuries that can happen from doing too much too fast. 

On the other hand, people who are already active or run occasionally may be able to shorten that timeline. Peloton’s Go the Distance: 5K program, for instance, is six weeks long and suitable for all levels. 

What a 5K Training Plan Might Look Like 

Once you’ve committed to running a 5K, you’ll want to settle on a training schedule. It’s far better to start your 5K journey by following a specific plan rather than winging it with a rushed or inconsistent training plan. “A plan is going to help hold you accountable,” says Peloton instructor Becs Gentry. “You see your training expectations ahead of time and can—hopefully—fit them into your schedule. This way, you show up and treat the training sessions like the important meetings they are.”

An ideal training schedule for a 5K might include running or walking at least three days a week, cross-training twice a week, and resting the remaining two days. In Peloton’s eight-week You Can Run: 5K training program, a typical week might look like this:

The overall goal is to slowly increase your stamina for running so that, as the weeks go by, you can run longer without stopping. In a 5K training program, the runs will get longer in duration and become more intense. For example, by week four of Peloton’s You Can Run: 5K program, you’ll be completing workouts that are 45 minutes long.

You can include strength and cross training (more on those, below) on the same days as your runs, or on the days you rest from running. Just be sure to include at least one or two days of total rest or gentle active recovery (including practices like yoga, stretching, mobility, foam rolling, or walking). If you don’t take enough rest, you risk overtraining, injury, or burning yourself out before you even get to the starting line. 

Remember that your training schedule is meant to work for you. If you need to switch up your running days and change up your schedule week-by-week to keep yourself motivated and consistent, do it. Don’t let a too rigid schedule be the reason you end up quitting. You can rearrange your training plan so that the running, cross-training, and rest days meet your life’s demands.  

How to Cross-Train During Your 5K Training

Cross-training while training for a 5K might feel counterproductive. Shouldn’t you be focusing all your efforts on running? And yet, cross-training is how you strengthen the muscles involved in running and build endurance to improve your running pace. 

When choosing how to cross-train, you’ll want to make sure the method you’re using is low impact, so you’re allowing your body to heal, recover, and grow in between your runs. “Gentle cross-training helps keep you strong after the repetitive impact of running,” Becs says. “Working on leg strength and your core is going to do wonders for your running.”

Here are some of the best ways to cross-train for runners training for a 5K.

Strength Training for Runners  

While running provides great endurance training for your leg muscles, alternating running with strength training, like bodyweight exercises or lifting weights, is a great way to improve your speed, as well as your oxygen use and running economy (a measure that indicates how efficiently your body can run at a certain speed). 

Studies have shown, for example, that performing 8–12 weeks of strength training and plyometric exercises 2–3 times per week can help improve running economy. In addition to improving performance, strength training may also help reduce your risk of injury. For the best results, do your strength work and running on separate days; if you need to do them on the same day, try to separate the workouts by a few hours or run first and then strength train.

If you’re unsure where to start with strength training for running, try any of the strength classes in the “Strength for Runners” collection in the Peloton App.

Cycling for Runners

Cycling is low impact, allowing you to stay active while giving your joints a break between runs. By using cycling as cross-training for running, you can strengthen complementary muscles (such as the calf, shin, and core muscles) while also improving cardiovascular fitness and endurance—qualities you can use in your next run. 

Yoga and Pilates for Runners  

Running can create a lot of tension, and not just in your leg muscles. So, choosing yoga or Pilates as cross-training activities will help you improve your flexibility and can help correct any muscle imbalances that may arise from running tension. Yoga and Pilates both focus on your core and your breathing while allowing your muscles to recover in between runs. The mental focus in yoga, especially, can aid your endurance mindset, which all runners rely on at some point. These mental benefits can transfer to running, allowing runners the clarity and focus needed to slay challenging races or long-distance runs. Try any of the Pilates classes on the Peloton App, or look for Focus Flow: For Runners under the yoga category.

Walking

Walking is a great choice between runs because you’re using the same muscles but with a different focus and less impact. Walking engages the core and hips in different ways than running, but can be a great active recovery activity for overworked leg muscles while helping to improve circulation.

How to Set a Realistic 5K Goal

All fitness goals are highly personal, as is choosing one for a 5K. The best 5K goal for you will depend on a ton of factors, including how your training is going, your running experience and history, and what you hope to take away from the experience. 

No matter your level, know that simply enjoying the race and crossing the finish line is always a worthy goal. For beginner runners, especially, a solid 5K goal is just to finish the race. If your training is going well, you can focus on running the whole distance without stopping or walking, or running a certain portion of the race (measured by minutes or distance).

Intermediate and advanced runners can try to pinpoint a race pace or ideal finishing time, or perhaps plan to aim for negative splits. The 5K Pace Setter collection on the Peloton App contains classes designed to help you pace yourself for the full distance, covering 8- to 13-minute mile paces. 

Average 5K Finishing Times

It’s tough to define an average 5K time because it ultimately depends on age, gender, skill level, running conditions, and more. If you’ve completed a training program and are prepared to run the majority (or all) of your 5K, you can probably finish it in 30-45 minutes. Experienced runners might complete a 5k in 20-25 minutes. 

If you’re a beginner, striving to hit a certain time in your 5K might end up creating too much stress during training, which could lead to burnout, quitting, or failure to complete the race. The goal for your first 5K should be to cross the finish line (and, ideally, enjoy the process), no matter how long it takes. As you get more comfortable with running and sign up for more 5Ks, you can pinpoint a goal pace, and work on training to beat your best times.

5K Training Tips

“Carving out time for anything in life can be very difficult,” Becs says. “Then layer on something that is potentially hard work, and you see a lot of resistance to even begin.” These tips—along with following a training plan suited to your running experience level—can help you feel comfortable jumping into 5K training, and feeling good through your post-race celebration,

Master (and Maintain) Proper Running Form

Evidence continues to stack up showing that poor running mechanics contribute to injuries. By maintaining proper running form—including light footsteps, a mid- to forefoot strike, and a strong arm drive—you can help prevent injury and reduce the impact of each step. Becs says that having good form helps you run more efficiently, which can keep your effort levels down and make running more enjoyable. 

If you don’t have access to a personal running coach, the next best thing is a guided run with a Peloton instructor. On Peloton Tread runs and guided outdoor runs, instructors often cue runners to notice their form. You’ll hear regular reminders to keep your shoulders back and arms swinging at your sides, among other suggestions.

Choose to Train Indoors or Outdoors

Which is better: running indoors or outdoors? Luckily, there isn’t a definitive answer to this question. It depends on your preference and access to training sources like a Peloton Tread or Tread+ or safe place to run outside. The most important rule for training for a 5K is simply to follow your training plan, whether you’re completing your scheduled runs inside or outside. 

By running on a treadmill, you get a lower-impact running experience than running outside on a hard surface, as the treadmill adds extra cushioning. This can protect your bones, especially your feet and ankles, and cause less wear and tear on your joints. One study concluded that running on the treadmill helped prevent forefoot injuries and increased the positive effects of exercising. However, if your race will take place outside, you should do at least some outdoor training so you’re prepared for the feeling of running on a non-treadmill surface.

“Neither [outdoor or indoor running] is better than the other,” Becs says. “Run however you are going to get it done. The only thing to remember is that most races are outdoors, so having some outdoor running experience will benefit your race-day performance. I like to ensure that the long runs are done outside if all other sessions are chosen to be on a tread.” 

Wear the Right Gear

Investing in a good pair of running shoes will significantly benefit your training. While improper footwear might not cause immediate running injuries to your lower limbs, it will gradually increase your level of discomfort, as well as the risk of developing problems like blisters and shin splints. Make it a goal to get a running assessment at a specialty running store to find the right pair for you based on your gait and stride.

Always Include Warm-Ups and Cooldowns

It's in your best interest to do a pre-run warm-up routine every single time you lace up—including on race day. A warm-up that includes dynamic stretching will help increase blood flow and prime your ankles, knees, and hips for motion. To make it easy, the Peloton App features plenty of running-specific 5- to 10-minute warm-ups that make it easy.

After your run, it may be tempting to hop right in the shower and move on to the next part of your day—but don’t give in. Instead, carve out a few minutes for a cooldown walk and stretch. Research has shown that an active cooldown (like jogging and gradually slowing to a walk) can improve your next-day performance and help your heart and lungs recover faster. Whether you’re on a treadmill or outside, you can pull up a guided 5- or 10-minute cooldown walk and a post-run stretch on the Peloton App to help return your body to a resting state after you put in all that work.

Fuel and Hydrate Appropriately 

As you begin training for a 5K, consider what you’re putting into your body to help fuel your exercise. Providing your body with proper hydration and nutrition will give you the energy you need to power through your runs and recover adequately afterward. That includes eating enough protein (which is crucial for repairing and building muscle) and carbohydrates (which give your body energy). 

Depending on what time of day you’re running and how long your workout is, there are different recommendations for what to eat before a run, what to eat after a run, and what to eat during a long run (though your 5K training runs likely won’t be long enough that you’ll need to fuel mid-workout). 

Hydration is also important during 5K training. As your workouts get more intense, increase the amount of fluids you drink daily. Proper hydration before, during, and after your workout replaces the sweat you lose during your runs, and it also improves your circulation so that your blood flows smoothly throughout your body, carrying oxygen and nutrients to your working muscles. Make sure you’re drinking consistently throughout the day, not just chugging water after your run. And if you’re running outdoors in particularly hot weather, consider adding electrolytes to your hydration strategy to help replenish key nutrients like sodium, calcium, and potassium.

Include Cross-Training In Your 5K Training

Since running is heavy on the cardio, cross-training—especially strength training—can help you build up the muscles and core strength necessary to help you go farther and run faster. Cross-training offers a variety of benefits, especially for runners. By incorporating strength training, yoga, barre, and/or Pilates into your training regimen, you can enhance your athletic performance and prevent repetitive stress injuries.

Avoid Overtraining

There will likely be a temptation, especially as you first start your 5K training program, to go too hard too fast. Try to avoid pushing yourself beyond your capabilities as you adapt to running. While there’s a lot of value placed on “pushing yourself” each day, overdoing it can have negative repercussions on your training. 

In addition to not pushing yourself too hard during your runs, make sure to observe proper rest days in between training days. You need to give your body time to recover in order to prevent injury and see results.

The easiest way to avoid overtraining? Following a training program and sticking to it.  

Training for a 5K with Peloton

Now that you’re fully equipped to start training for your 5K, it’s time to pick a training plan and take the first step. 

You can cue up the Peloton App to take treadmill classes, outdoor runs, warm-ups, cooldowns, and cross-training workouts as part of your 5K training, or follow a Peloton 5K training plan to prep for a race from start to finish. Look for these three programs on the Peloton App:

Ready to hit the road (or Tread)? “Getting started on any journey is exciting,” Becs says. “You are never going to know what you can achieve if you don’t give it a try. Get out there, lace up, and fly!”