Good timing for 5k

I’ve clocked up 259 miles on Runkeeper and have completed several 5k runs in my time. So I wanted to put together a helpful guide. We’ll break down:

How many miles is a 5k?
What can affect your 5k running time?
What’s the world record for running a 5k?
What’s a good time for a 5k?
How to get a faster 5k time
Bonus! Here’s some US and UK based 5k races you could join!

How many miles is a 5k?

A 5K is 3.1 miles.

What can affect your 5k running time?

Several factors can influence your 5k running time, including:

Fitness level: Your overall fitness and running experience significantly impact your speed.
Training: Consistent training, including interval training and hill workouts, can improve your 5k time.
Course conditions: Factors like terrain, weather, and elevation can affect your performance.
Race strategy: Pacing yourself correctly and avoiding burnout can help you achieve a better time.
Nutrition and hydration: Proper fueling and hydration before and during the race are crucial.
Mental factors: Factors like stress, motivation, and confidence can also play a role.

What’s the world record for running a 5k?

The current American record for the 5k is held by Grant Fisher. He ran a time of 13:01 in Zurich, Switzerland on September 7, 2022.

What’s a good time for a 5k?

Level	Men	Women
Beginner	25-35 minutes	30-40 minutes
Intermediate	20-25 minutes	25-30 minutes
Experienced	15-20 minutes	20-25 minutes
Elite	Under 15 minutes	Under 17 minutes

A “good” 5k time depends on your age, gender, and fitness level. However, here are some general benchmarks:

Beginner: 25-35 minutes
Intermediate: 20-25 minutes
Experienced: 15-20 minutes
Elite: Under 15 minutes

Remember, these are just rough estimates. The most important thing is to set personal goals and strive to improve your own performance.

How to get a faster 5k time

Get a running coach.

I’ve never had a in-person running coach because I’ve never felt the need for it. But I can see why people who want to do a 5k do make that choice. A running coach can help get you more motivated, and keep you disciplined if you do want to get faster at running.

Run more often

This is one of the first things I’d do if I didn’t want to cough up for a running coach. Again, if you’re quite a motivated person anyway with your running, I’d look at your schedule and see when you add in another session, or two. You don’t have to get a professional coach. Plus, it depends where you go, but they can be expensive.

Look at your sleep!

In my opinion, sleep is one of the most forgotten factors when it comes to improving your running. So if you’re looking at improving your 5k time, it’s worth asking yourself these questions.

Are you getting enough sleep?
Do you feel refreshed when you wake up?
Do you have a good evening and morning routine to get that quality sleep?

Make sure you’re eating the right fuel

Eating properly pre run is SO important. You need to carb up before a run otherwise you’ll be flagging after a little while and you need your energy to get through a good 5k run. But I would say if you’re struggling with your diet, experiencing any unwanted symptoms or if you struggle with your gut health, I’d recommend Eli Brecher (Qualified Nutritionist). I’m not affiliated with Eli at all; but I am a paying customer of her gut health course which is great!

A few weeks ago, for example, I fuelled up the day before with a homemade pizza while I was out with a friend. The next day I felt much more equipped to go do the 5k run. Here’s a picture of the pizza!

More tips on what to eat before running here.

Use Runkeeper

I use this app to track my runs. It shows me in miles how fast and far I’ve run, how many calories (although I’m not fussed about those), and other useful running bits. You can use it to work your way up to running a good 5k time and improving the overall speed.

I’m not affiliated at all; I just think it’s a great app! Here you can see my own 5k run time (check out the image at the top!).

5k races you could sign up to

For the US audience:

September 2024

Chicago Marathon 5k – September 9
New York City Marathon 5k – November 3
Marine Corps Marathon 5k – October 27
Philadelphia Marathon 5k – November 10
Boston Marathon 5k – April 15, 2025

October 2024

Dallas Marathon 5k – October 13
Houston Marathon 5k – January 19, 2025
Miami Marathon 5k – January 26, 2025
San Francisco Marathon 5k – July 26, 2025

November 2024

Los Angeles Marathon 5k – March 16, 2025

December 2024

Walt Disney World Marathon 5k – January 11, 2025

For the UK audience: