The 5k run is a popular running distance amongst runners old and new as it’s short enough for most people to complete, but it’s long enough to be challenging. But training for a 5k run needs to be strategic in order to hit or surpass your personal best (PB). If you’re just getting into running or you’re an experienced runner but want to reach new records, we’ve got you. This blog covers everything surrounding how to train for a 5k run to meet your PB.
How Long Does It Take To Train For A 5K
If you’ve got a run coming up you’re probably wondering how long does it take to train for a 5k? Every runner is different and at different stages of their training. Your PB will also differ from the runner next to you. With this in mind you’ll have to personalise your 5k training to fit where you’re at. For reference in the UK the average finish time is 33 minutes; for men it’s 29 minutes and for women the average finish time is 38 minutes. Another statistic to keep in mind is that the average running pace is 5:48 min/km for men, and 7:36min/km for women. This gives you a rough ball park as to what to aim for if you’re not already there yet. Training for a 5k run should be personalised to you, which we’ll get into next.
How To Prepare For A 5k Run
Training for a 5k run looks different for everyone. It could be a new challenge you’re setting for yourself or you could be trying to improve your PB, this means how long you train will vary, but don’t worry, we’ve broken down how to prepare for a 5k run depending on what stage you’re at with your training.
How To Train For A 5k For Beginners:
If you’re a complete beginner just putting on your running shoes for the first time, training will take longer but with the right plan you can achieve your goals. To stay on track you will need to find the motivation, which can be hard when you’re new to training and are breaking in a new habit. But you can do this by easing yourself in. A lot of beginners set a goal and then try to do everything all at once. But this is hard to stick to and you’re more likely to give up. Don’t overcommit, instead dedicate small amounts of time consistently, that way you’ll have the motivation to stick to your 5k training plan and not get overwhelmed and push your sessions back. We recommend a training plan that’s 8-12 weeks long which focuses on building endurance gradually.
5k Training Plans For Intermediate Runners:
For those who are already casual runners, you’ve got a head start on complete beginners, but you may be looking to tighten consistency. If you’re already running most weeks, training for a 5k run may focus more on structure and patience rather than adding more grind. A 5k training plan that’s 6-8 weeks with a mix of steady runs and working on your speed is what you should focus on. Remember, consistency is key, keep yourself motivated by not over committing your time, and instead pick days you know you can always make, that’s the best way to create a routine you can stick to.
Improving 5k Time For Experienced Runners:
If you’re a seasoned athlete, you’ve already got the basics down, but you may need help improving your 5k time. We recommend a 4-6 weeks training plan that’s more centred around sharpening speed and race-day strategy. Already being an experienced runner means that your training will look different from those who are new to this, this means you might not need to cram in more miles, but you’ll be tightening up on your training. Interval training can help you improve your speed, try running 1,000 metres at your goal race pace, then jogging easily for two to three minutes; repeat five or six times. A second variation is to run 400-metre repeats a little faster than 5K pace with 200 metres of easy jogging between. Before you start, jog 10–15 minutes and add a few short bursts of faster paced running, finish with an easy 10-minute cool-down. If the aim is to smash your PB time, training in a way that focuses on your speed will help you lock in on your goal.
5k Running Tips For Improving Time
If you’re looking at improving your 5k time, it can be difficult to stay on track when motivation and life gets in the way. Here are some tips to help you achieve your goals:
Don’t Overcommit On time
When you’re first starting out, big weekly promises look good on paper, but then life happens, and before you know it that 5 day running schedule has turned into 0. Start by setting a goal you know you can always hit; if you have two days a week you’re guaranteed to be free, schedule your runs for those days. Once you get into the routine and you find there are days where you have extra time you can schedule your runs then too.
Stay Consistent
When you’re training for a 5k run, then the best thing to do is to stay consistent. Consistency is the only way you’re going to progress, and training for half an hour a few days a week is better than one 2 hour session that’s a one off. When the routine is easy to stick to consistently, that’s when you’ll see an improvement in your 5k time.
Don’t Over Train
This is where a lot of people make the mistake of overtraining. You might think pushing yourself too hard is the only way you’re going to see progression. But when you overtrain you need longer to recover and your routine is thrown off. A consistent schedule that focuses on speed and endurance is going to keep you on track to smash your goals.
5K Training Plan: RunV
One way to help make sure you hit for PB is through training plans. The RunV app is designed with your goals in mind. From beginners, to intermediate runners, to seasoned athletes, our training plans are personalised to you. Here are some of what’s included in our app:
Personalised Workouts:
RunV is different from other running apps; your plan isn’t made for everyone, it’s made specifically for you based on your routine, lifestyle, stamina and recovery. The app learns your running history and your goals then creates a personalised plan for you to follow. After every run, RunV looks at how you performed and how you recovered and adjusts in real time.
Progressive Training Structure:
You’ll get a simple rhythm that works: easy runs to build on your endurance, focused speed work to get you towards your PB, and longer efforts that grow your stamina. Sessions layer week by week so you’re fitter without feeling flogged, and you arrive on race day with legs that are ready to run fast.
Strength & Mobility Exercises:
RunV helps build a strong foundation built for hitting your PB. You’ll get targeted routines for activation, stability and flexibility. The app also monitors fatigue, heart rate and recovery, trimming or topping up the work to lower injury risk while still moving you forward.
Flexible Scheduling:
Life doesn’t always go to plan. With RunV you can drag and drop sessions on your calendar, reschedule in seconds when a day goes sideways, and keep the week tidy without stress. It also syncs with your devices and sends reminders to help you stay on track.
Real-Time Tracking:
Everything you do is in one place. Sync your Apple Watch, Garmin or a Google Wear OS device and you’ll see clear insights on pace, effort and recovery as you go. It’s simple to spot what’s working, fix what isn’t, and turn steady weeks into a quicker 5K.
Why RunV Is The Best App For Training For A 5k Run
RunV is not like any other running app out there. You’re not just getting a generic plan that’s offered to everyone. Instead it’s like having a personal trainer in your pocket. The app learns from every run: your routine, recovery and schedule and updates in real time giving you the best plan to achieve your goals. If you want the best chance of smashing your PB download RunV now!
