So you’re doing a 5K! Good for you, that’s great news.
How do I pace a 5K?
You’re now wondering how to pace the 5K as a beginner runner.. You’re in the right place. Let me break it all down so you’re a bit more clued up when it comes to race day.
Why is it so important to pace your 5K run? Because if you sprint from the start line, you’ll likely exert all of your energy right at the very start and then get running burnout for the rest of the race.
So here’s some ways of running a 5K and not burning out.
Beginner 5K pacing strategies
1. Steady the whole 5K
This is where you start, maintain and finish your 5K with a very steady, consistent pace. There’s no sudden speeding up, or burning out. You stay nice and steady the whole time.
Lots of people like this method because you’re less likely to get really tired at the end because you’ve still got a bit left in the tank. Also, if you’ve been doing a bit of running before this planned 5K, you will already have some kind of idea on what your pace is.
What I mean is, you’ll know (roughly at least) how many minutes per mile you’re running. A 5K is 3.1 miles so you’ll know what kind of pace you’ll need to stick at, to run steadily the whole time.
If you’re still new to running, have a 5K to run and don’t know your pace yet, you can use a running watch or app; that will show your exact pace.
2. Run then walk
Option 2 is to run or jog for a little bit (whatever you’re comfortable with), and then walk for a bit. And then alternate that method throughout your 5K. For example, you could run for 2 minutes at the start, then walk for 1 minute, and keep switching that, as much as possible.
This method is great for those who are very new to running. If you’ve never run before and are challenging yourself with a 5K run like a Parkrun for example, the run – walk method could be a good shout for you. There’s no pressure to be consistently running for the whole duration.
But if you’ve been doing a bit of running and feel slightly more comfortable with the 5K, you might choose to run for 5-10 minutes, and then walk for 30 seconds. It really depends on your level of fitness and experience of running.
3. Run the second half a bit faster
This third option could tempt the more experienced runner. If you’re brand new to running, I wouldn’t recommend this one. The concept is to run the first half of the 5K at your steady pace (this will be relative). And then in the second half, you run slightly faster.
You’ll then have what’s called a ‘negative split’ when you finish your 5K. Each split is a mile so your latter miles will be faster. The adrenaline of the race will help you run that bit faster, especially in the last half a mile or so. And when you see the finish line, you’re bound to realize you’ve got a tiny bit more energy you can use now and really go for it.
But I would reiterate that this pacing strategy should only really be used by runners who are more experienced. The reason being you’ll have better awareness of how happy or unhappy your body is when it’s being pushed.
Example 5K pacing plans for beginner runners
If your goal is: to just finish
This is a great goal for new runners trying to set a reasonable goal. Finish the line! Running isn’t always about speed and pace, even though you’re being tracked. You can just enjoy your run and feel accomplished when you’re done!
To do that, try to jog or run lightly at what’s a manageable pace for you.
This is often called ‘conversational pace’. Try and run slow enough that you could hold a light chat with someone. Can’t do that? Slow down.
If your goal is: to run a sub 35 minutes 5K
Here’s a picture I made which has a plan if you’re an experienced runner wanting to strive for a sub 35 minute 5K. I’ve included some tips in there for each kilometer / mile too.
If you goal is: to run a sub 30 minutes 5K
Here’s a picture I made which has a plan if you’re a very experienced runner wanting to strive for a sub 30 minute 5K. I’ve included some tips in there for each kilometer / mile too.
Mistakes pacing a 5K
- Starting off too fast!
- New runners thinking you should only set a time-based goal
- Forgetting to enjoy your 5K
- Ignoring your ‘easy’ pace in training
- Forgetting nice steady breathing due to the adrenaline
4 week 5K training plan for beginner runners
I’ve put together a 4-week training plan for completely new runners. Obviously it will depend on what level you’re already at. So if you’re not doing any exercise at the moment, you’ll likely need more than 6 weeks, and you might need to vary the intensity of workouts.
You can download the plan below.
But here’s what the plan looks like!
You could also consider getting a personal trainer or running coach if you’ve signed up for one and are struggling for motivation! Again, adjust the intensity and volume based on your fitness level and goals. Always consult with a healthcare professional before starting a new workout routine.
FAQs about 5k pace strategy
There’s all sorts of questions I get asked about running 5k races. From the basics to training, here’s just a few of them and my answers.
1. What should you do the day before a 5K?
The day before a 5K, you should focus on rest and relaxation. Avoid any strenuous activity and get a good night’s sleep. It’s also important to stay hydrated and eat a balanced meal. I’d avoid a big night out on the town for sure!
My dad always taught me to not do anything extra, or anything you wouldn’t normally do. You’ve done your training; the last thing you’ll want to happen is to injure yourself or cause a problem – so any spontaneous stretches etc (that you don’t already do) are also not a great idea.. It just takes one niggle to give you an injury!
2. How many steps in a 5K?
There are approximately 1,609 steps in a 5K race. But don’t think about the steps otherwise it’s a bit overwhelming!
3. What is a good 5K pace?
A good 5K timing depends on your fitness level. However, a general guideline is to aim for a pace that you can sustain for the entire race. But if you’re doing a 5K for the very first time, try not to think about what’s a ‘good’ pace because it’s a huge achievement to finish!
4. How many meters is a 5K?
A 5K is 5 kilometers long.
5. Should you run a 5K without training?
It is not recommended to run a 5K without training. Training will help you prepare your body for the race and reduce your risk of injury. I’d recommend using the above training plan for 4 weeks (or start it earlier if you’d prefer!) to get ready for a 5K. I’ve designed it to be for total beginner runners.
Written by Katie McDonald, 18th September 2024, Updated 5th May 2025
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