5K Runs in 2019
A 5K run is probably the best way you can start your adventure in competitive running, as you will experience something that is challenging, but not too tough. Even with just a few weeks of training you should be able to pull off a 5K run. You can read a bit more about preparing for a 5K run by below
Lots of people ask the question “how long is a 5k run”, mainly because when you track your runs through apps or smart watches it defaults to measuring your distance in miles. For some people it’s much easier to keep up to date with their progress by recording the distance of their runs in miles. Let’s take a look at how it’s all calculated.
The term can be referred to a k, km or kilometer - these all mean the same thing. To help your calculations, 1000 meters and 0.62 miles both equal 1km. This means that a 5km run would be 5000 meters or 3.1 miles. If you want a quick way to calculate all of your distances you can use a tool like Unit Converters
A 5km run is 3.1 Miles
Some people feel that this distance is still a long way when and requires a lot of training. Although you do have to do some training you can get up to the full 5km distance surprising quickly. There are some great apps and tools that will help you along the way, the biggest ones are couch to 5k and 5k park runs. You can do both of these either starting at your own home or in the local town.
To help you visualize the actual distance it’s like;
Some football pitches in the premier league are 120 meters long so running that 41.6 times.
Centre court at Wimbledon is 23.77 meters long so running it 210.3 times
A full lap at an athletics track is 400 meters long so running around it 12.5 times
Walking is a great way to get way to train for a 5k. With the introduction of smart watches fitness tracking tools many people look to step counting as a good tool for monitoring their fitness progress. Most fitness trackers advise walking 10,000 steps a day but even starting out at around 5,000 steps will be great progress towards your goal whether it’s weight loss, or to run a 5k.
The total amount of steps that you cover in the 5k distance is dependent on your stride length. Based on someone of an average height it’s estimated that a stride length is about 2.1 to 2.5 feet, this means that it’s about 6250 steps that you will take while doing 5km. Then when you cross the finish line you can up your number of steps or aim for a long run instead of a 5k race.
A 5k run should take most people around 30 mins to complete. Some more experienced runners will be able to complete a 5k in less than 20 mins but they will have been training for a long time to do this. If you are just starting out don't be surprised if you take longer than 30mins, you will find that in time and with a good training plan the time you take to run 5k will reduce.
Contrary to widespread belief, your training regime does not have to be painfully exhausting. Start off with some brisk walking initially 15 to 20 minutes everyday and then gradually accelerate your pace. At this point, speed is not your aim, instead, try to cover as much distance as you can. Once you gain some ground, start with the running plan. Don’t forget to focus on your breathing and aim for a high stride rate for optimal performance.
Try to make your 5k training plan interesting to avoid everyday monotony. Get on a treadmill, climb the stairs, go hill climbing or road running. Anything to get you started! Your training plan should include muscle-strengthening exercises such as squats or plank. Aim to exercise for 20 minutes at least three times a week to build muscle and prevent injury while running. Lastly, your workout plan does not have to put a dent in your pocket - there are several workout videos online that you could follow without paying a single penny.
If you would like to find out more take a look at our top tips on how to train for a 5k
These smaller events are also a great opportunity for people to get involved in charity, and in fact many, many charities hold races throughout the year with the sole intention of raising money to help people. 5K Charity races as well as 10K Charity races are some of the most popular events out there, so if you want to get into running then these are a great place to start!
We list lots of 5K running events that take place all over the UK, take a look below here to find a fun run near you