Are you wondering how long does it take to run 5 miles? If so, I am glad you have made it here to RunDreamAchieve. I ran a personal best time of 24:32 for 5-miles while competing for Malone University in Canton, Ohio back in 1998. So, do understand what it takes to run a competitive 5 mile time. The end goal is to sustain 5 mile pace longer than our competition. The problem is it takes fast, anaerobic training in order to do this.
Yes, easy running is still important. Remember, the benefits of your hard training will take place during the rest period. So, the benefits of the hard training you are doing today will be send several weeks and months from now. Patience in this support is essential. A common mistake I see many runners making is wanting quick results. Of course, who doesn’t run to get new PRs every time they race right?
I believe the optimal training time frame for the 5 mile distance is between 12 and preferably 16 weeks in length. The world record for the 5 mile distance was set by Zimbabwe’s Phillimon Hanneck who ran a time of 22:05. In comparison, the world record for the 5-mile distance for women is 24:27.
How Far is 8K in Miles?
8.04 kilometers comes out to 5 miles. The average time to run 5 miles comes out to around 48:00. The athletes who are working to run under this time need to sustain 9:35 per mile or 5:57 per kilometer. Of course, there are many variables that go into running fast over this distance. A few of them are your overall racing experience, age of the athlete, sex, cardiovascular level, terrain of the course and weather.
Average 5 Mile Run Time for Beginner Level Runners
Are you wondering what is the average 5 mile run time for beginners? The average 8k time for most beginners is around 55:00 or 11:00 per mile pace. Athletes that use kilometers will need to run 6:12 per kilometer for his or her 5 mile race. I always emphasize the importance of building a strong base of easy and relaxed aerobic mileage first.
You may want to start by doing some very light anaerobic workouts. For example, 4 minutes of walking then followed by 2 minutes of walking. Remember, it takes the body between 3 to 4 weeks to adapt to any stress being placed upon it. So, to be successful at racing over 5 miles you have to be patient with yourself. Quick results don’t happen in this sport. I am sure you are already well aware of this but always good to be reminded.
The reason laying a strong foundation of mileage is you want to strengthen your body’s muscles, tendons and ligaments. Again, the longer your build up the better you are going to run over this distance. I have created 5 mile training plans here at RunDreamAchieve ranging in duration from 8 to 16 weeks. Are you interested in working with me one-on-one? You may want to check out our private, running community.
What is 8K in Miles?
Wondering how many miles is 8k? 8 kilometers comes out to 4.96 miles. Here in the united States of America, most collegiate cross country runners compete in the 8k or 10k distances. I often get asked how far is 8k in miles and a lot runner think it is 5 miles. Well, it is close at 4.96 miles to be exact.
The average 5-mile time for runners with some background in the sport is around 34:00. Athletes seeking to run a sub 34-minute 8k time will need to sustain 4:22 per kilometer for the 8 kilometer race. Are you located here in the united States of America? If so, you will need to hold 7:02 per mile for the 4.96 miles.
How to get faster over 5 miles or 8 kilometers? You need to run a higher percentage of your weekly training at or below your goal 5 mile race pace. A common mistake runners make is running too much of their weekly mileage too easy. Again, easy running is still important but to race fast you have to train fast. So, one of the best things you can do is spend longer durations of time running at your anaerobic threshold. Your anaerobic threshold is when lactic acid starting to build up. Athletes are running between 85 to 88% of their max heart rate at this effort.
What is a Good 5 Mile Time?
Good will mean something different for each athlete. I think a good 5 mile time is anything under 43 minutes. Athletes need to sustain 8:38 mile or 5:22 kilometer pace to run a 42:59 5-mile time. Of course, the faster you are aiming to run the more that is going to be required out of you. I am very big believer in doing faster long runs.
Remember, you want to use leverage to get the best possible results. So, ask yourself how can I get better results by doing the least amount of work. Focus on quality versus high mileage. High mileage is not a guarantee you are going to run a fast 5 miler. I always tell my athletes to alternate doing an easy long run one weekend followed the next by a faster, varied paced long run.
Below are some examples of the types of long runs I was doing prior to running 2:19:35 for the marathon. Remember, your long runs don’t need to be this long but just look at the variations in pace here. You can adjust yours as you see fit. My best recommendation is to invest in a RunDreamAchieve 5-mile training plan as I already have the long runs built into them.
- 2 miles easy, 7 miles@5:30 mile pace, 2 miles easy, 1 mile in 4:55, 6 miles at 5:55 mile pace, 3 miles easy (21 miles)
- 1 mile easy jog, 4 miles@5:20 mile pace, 4 miles@6:00 mile pace, 1 mile in 5:00, 4 miles@5:55 mile pace, 2 miles easy, 1 mile in 4:55, 2 mile jog (19 miles)
Is Walking 5 Miles a Day Good?
Yes. In fact, a lot of runners may need to get into this type of routine in the early stages of their base building phase to get in better shape. I would highly recommend walking at first if you are out of shape and overweight. Remember, the key is patient here. I am big believer in a longer training block than a shorter one.
The reason being is you won’t be in a rush to get into great shape. Yes, results will come and your paces will quicken. That being said, this is a process that takes several months to take effect. So, walking is a legitimate start. Is running 5 miles a day good? Of course. Are you very early in your training build up. You may need to run 5 miles a day for 3 days of the week for starters.
As you get fitter you can increase your mileage and intensity of the workouts. As mentioned above, tempo runs will help you to race more effectively. The key is to gradually lengthen your tempo run from 2 to 3 miles out toward 6 miles when you get in great, anaerobic shape.
How Long to Run 5 Miles
What is your 5 mile time? Is it to break 30 minutes? 60 minutes? What about 25 minutes? It all comes down to how you are setting up your training. Again, if you run too much aerobic mileage it will only make you a superior, long slow runner. The goal for most runners is to run their chosen distance in a specific time. So, whatever goal 5-miler time you have in mind you have to practice running at significantly faster paces.
The reason for this is you want to get your 5-mile race pace to feel more like 10K race pace instead. The only way to do this is to train at your vo2 max. Runners training at this effort are running at between 95 to 100 percent of their maximum heart rate. As mentioned above, you also want to spend longer durations training at your anaerobic threshold (85 to 88% of max HR) as well.
Below are some examples of the types of vo2 max workouts you may see in your RunDreamAchieve 5-miler training plans.
- Track and road workouts i.e. 3x2mile on the track, 5×1 mile, 8-20x400m
- Hill repetitions i.e. 8x300m (all out up, walk down), 10x200m etc.
- Fartlek workouts i.e. 10x2minutes hard/1 min easy, 20×1 minute hard/1 min easy etc.
How to Run Faster over 5 Miles
How long does it take to run 5 miles is a common question asked by athletes seeking excellence. The key focus with training is to teach the body to better clear lactic acid. We want to minimize what we have less of, carbohydrates and use what we have much more of, fats. So, training should be focused on utilizing fat storage and conserving glycogen for the latter stages of your races.
Remember, the 5 mile is more of an aerobic event versus the 800m or 1500m. So, you will need endurance but you still need speed and stamina to run a fast 5 mile time. You run faster over 5 miles by watching your pacing in the early stages of the race. I would not try to make your move in this race until you get to the 3-mile point. So, plan your attack in the last 2 miles of the race when most runner will be slowing down.
A lot of athletes can get legitimate 5 mile race results by simply running consistent mileage. I have known many runners who do very little speed workout but focus more on quality mileage. Of course, the faster you are aiming to run the more you will need to emphasize speed workouts. That being said, you can build enormous strength getting your long run out over 10 miles or 16 kilometers in length.
One, you will be running over twice your race distance. I would recommend working your way out toward 15 miles. Of course, this will take time and cannot be rushed. You need to start slow and gradually extend the duration of your long run. Again, don’t run long and slow every single weekend. Athletes have different goals. So, if your goal is to run 5 mile races for fun and are not concerned with time you may not need to run more than 2 to 3 times per week.
Athletes who are aiming to run fast times will need to do more quality training. Running longer long runs will build endurance and burn fat. In addition, will increase your confidence. You will have known going into your main 5 mile or 8k race that you have done everything necessary in training to succeed.
Is Running 5 Miles a Day Enough
It is if you are training for the 5k to 5 mile distance. That being said, if you are training for a half marathon, 10 miler, marathon or ultramarathon you need to step up your game. Remember, higher mileage is important but be cautious of how much volume you are doing at aerobic effort. Easy, aerobic running done too often will not help you when it comes to racing over 5 miles.
Again, you need to stress the energy systems of the body adequately. You should also be paying close attention to mental training as well. The best middle to long distance runners know how important mental rehearsal is. Sadly, most runners only focus on physical training and disregard mental training altogether. The best do not. So, start taking 10 minutes each and visualize yourself getting across the finish line with your goal 5 mile time on the clock.
How Many Calories Does Running 5 Miles Burn
The amount of calories athletes burn covering 5 miles will depend on various variables. For example, the weight of the athlete and the terrain he or she is running over. In addition, the pace the athlete is running at. Also, weather can play a part as well.
That being said, most runners will burning anywhere from 100 to around 140 calories per mile. So, you can burn about 500 to 700 calories covering 5 miles. Again, this will depend on the factors discussed above. Athletes that are heavier are generally burning more calories than athletes who are lighter. The reason for this is these athletes are carrying more weight and have to work harder to cover the same distance.
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Is Running 5 Miles a Day Too Aggressive?
It may be for beginners. Again, if you are out of shape a walk/run routine may need to be introduced. Yes, it takes time to burn fat and to get in great shape. 1 pound of fat is equivalent to burning 3500 calories. So, if you increase your exercise and calorie expenditure the greater chances you’ll have to succeed. So, start off slow and enjoy what you are doing.
Again, focus on a 4 to 8 week base building phase first. You can always start your 5 mile training plan once you have spend a few weeks running a few times per week. You can still gain some significant fitness from walking as well as running. You may need to walk first for a few weeks before you move into running consistently.
So, how long does it take to run 5 miles? I hope this post has been helpful in answering that question for you. In addition, that you utilize the tools and resources here at RunDreamAchieve to speed up your learning curve. Again, what I stress to athletes here is to focus on using leverage. There are plenty of athletes out there who work hard and still miss their time goals.
So, you have to think outside the box. What can you do differently that you have done in the past? Have you been doing your long runs long and slow every single weekend? If so, starting now to vary the paces of your long runs every other week may be what you need to do to get that next PR. Are you ready to jump to the next level in your training and racing? If so, check out our courses, running plans and monthly coaching options available here at RunDreamAchieve.
Reach to me anytime at nathanpennington [at] protonmail [dot] com with questions. You can always visit the about page if you would like to know more about my training background and philosophy.