How to run your perfect 5K

Short and snappy, 5K races are the perfect distance for beginners targeting a first race, but an equally satisfying target for a speed-demon with more racing experience. 

How far is 5K in miles? 

A 5K race is 3.1 miles. 

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

We've got two different training plans to get you ready for your first 5K race, or to help you speed up on your next 5K race: 

Beginners 5K training plan - aimed at completely new runners, this is a basic 5K schedule that assumes you don't run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks

Intermediate 5K training plan - a basic 5K training schedule for anyone who can run for 30 minutes, four times a week.

How long will it take me to run a 5K? 

Use our race time predictor to use your training runs to get a rough guide of how long it will take you to get round. 

What should I eat on race day? 

The right pre-race nutrition will help you fuel your 5K perfectly, and avoid an upset stomach. Follow these tips on what to eat before a 5K to get you ready for your race. 

How can I get faster? 

The following articles contain expert advice on improving your 5K running time: 

This workout will help you run a faster 5K

Want to run your fastest 5K? These coaches share their top tips 

10 best training sessions for 5K and 10K races  

What are the best 5K races to sign up to? 

Use our event search to find a 5K race near you to sign up to.  

What kit will I need to buy to run a good 5K? 

If you're a complete beginner, start with the basics. You'll need a good pair of running shoes to ensure you're in something comfortable enough to do the miles, and for female runners, a good sports bra is essential. You don't have to spend a fortune on kit for your first 5K, in fact, we've rounded up the best affordable running kit for both men and women to get you started.