Running is an amazing and effective form of exercise done around the world, with 5 miles being a common goal for many. You may be wanting to try a 5 mile run and thinking to yourself: How long does it take to run 5 miles?
I remember long before I ever ran a half-marathon or marathon, that running 5 miles was unthinkable for me. I thought about how long I’d be out there running, and it seemed intimidating. But once I began running consistently, the 5 mile run became one of my favorite runs to do.
Whether you are just about to start training, or you’re an elite runner, understanding the time it takes to run 5 miles is important and can help you understand your own fitness levels.
Today we’ll go over the benefits of a 5 mile run, the time expectations for different fitness levels, and answers some questions about running this distance.
Time for Beginners to Run 5 Miles
If you’re new to running, completing 5 miles might take between 60 and 70 minutes. That is somewhere between a 12-14 minute per mile pace. That is a great start!
When you are a beginner trying to run a long run like 5 miles, the key is to focus on endurance rather than speed. Don’t worry about how fast you’re going, just focus on your form and your breathing.
Completing 5 miles is an accomplishment, no matter the time it took.
Why does it take longer? Well, as a beginner, your body is still adapting to the demands of running. You may need to include walking intervals to build up stamina and prevent injury. I know that when I first started running, I’d run as long as I could, but many times I took a short walking break to catch my breath and regroup before running again.
There is no shame in that! Do whatever you need to do, and take as much time as you need. The fact that you’re out there is a testament to your desire to better yourself.
How to Improve Your Time:
Gradually Increase Distance
First off, start with shorter runs and gradually increase your distance. Don’t try to jump into a 5 mile run right off the jump!
When I first started running, 1 mile was long to me. Then I eventually tried 2 miles, and so on. Just try to make your long runs longer week by week, and 5 miles will be easy in no time.
Cross-Training
Incorporate cross-training like cycling, swimming, or strength training to improve overall fitness and reduce the risk of overuse injuries.
Lifting weights has been amazing for my running. Any sort of cross training will help reduce injuries, get stronger, and help you will endurance that will carry over into your runs.
Rest and Recovery
Maybe the most important tip; make sure you are taking rest days to allow your body to recover and adapt. If you try to run day after day without a break, your body will break down, leading not just to worse performance during your runs, but also to injury.
Time for Intermediate Runners to Run 5 Miles
If you’ve been running consistently, you can expect to complete 5 miles in about 45 to 60 minutes. This is a pace between 9-12 minutes per mile.
At this stage, your body is more efficient, and you’ll likely maintain a steady pace without needing as many breaks. This is a great place to be, and means you are just reaching the levels of a really solid runner!
How to Get Faster:
Tempo Runs
Introduce tempo runs, where you maintain a challenging but manageable pace for an extended period. Tempo runs were an amazing addition to my first half marathon training program.
Tempo runs will give you more speed, and will teach you how to not just turn on the gas during your 5 mile run, but it will teach you the importance of slowing down at times.
Once you’re at this intermediate level, you are ready to push yourself in different ways, and a tempo run is the perfect way. Make sure to do these runs within your own ability, and don’t try to go too fast too quickly.
Interval Training
Add interval training to your workouts, alternating bursts of speed with recovery jogs. These were another key type of run to my marathon training plan. These runs will teach you how to control yourself and your technique during different parts of the run.
There are going to be times during your 5 mile run that you want to pick up the pace, and times where you may feel a bit tired and need to slow it down. Interval training is a great way to prepare you for that.
Improve Form
Once you’re at the intermediate level, focusing on proper running form to improve efficiency and prevent energy waste is a huge step you can take. This ties directly into your running economy—a measure of how effectively your body uses energy while running.
Improving your form has plenty of benefits including; reduced injury risk, faster pace, easier breathing, quicker recovery, and overall increased performance.
For some quick tips; make sure your back is straight, you are leaning slightly forward, you are driving your arms past your hips, and you are controlling your breath.
Time for Advanced Runners to Run 5 Miles
For advanced runners, 5 miles can take as little as 30 to 45 minutes. This is anywhere from a pace of 6 minutes per mile to 9 minutes per mile.
6 minutes per mile kept up for 5 miles is when you are getting to the level of elite runners. For most people, if you are able to get below a 9 minute pace for 5 or more miles, you are absolutely crushing it, and are amongst the top percentage of runners in the world!
I’m not saying you are an Olympian, but stated plainly; most people cannot run 5 miles at that pace. So give yourself a pat on the back.
In order to get to this level, it takes years of consistent training, optimized running form, and strategic workout plans. So if you want to get to this level, get ready to put in the work.
Keys to their success:
As someone who is able to run 20+ miles at a below 9-minute pace, I would say that there are a few things that the elite runners do that really make the difference. Here are a few of them:
Strength Training
Advanced runners incorporate strength training to build power and prevent injury. They train their lower body properly in a way that will help them avoid injuries and give them the explosive power they need to be a force during their 5 mile run.
Different Kinds of Runs
They maintain a balanced routine of long runs, speedwork, and recovery days. This is really a game changer. When I ran my first marathon, this was totally new to me, as usually I just ran all my runs the time.
Incorporating speedwork, recovery runs, and long runs into your routine will teach you how to run different types of runs, and prepare your body for all kinds of running.
Nutrition and Hydration
Their nutrition and hydration strategies are fine-tuned for peak performance. If you want to take your runs to the next level, you can’t just show up to the track and dominate. It also starts in the kitchen.
Being properly hydrated and eating the right fuel can completely change the outcome of a run. For example, if you are low on water and electrolytes, and didn’t eat any carbs before your 5 mile run, you are setting yourself up to fail.
Know what it takes to hydrate and eat correctly for optimizing your 5 mile run, and you can improve without even stepping a foot outside.
What’s a Good Time for a 5-Mile Run?
A “good” time is subjective—it depends on your fitness level, goals, and experience. For most people, finishing 5 miles in under 50 minutes is a solid achievement.
Experienced long distance runners, on the other hand, might aim for a pace of 5-6 minutes per mile, completing the distance in 25-30 minutes.
“Good” is not something to aim for. What I would say is do not compare yourself to others. If you have never ran 5 miles before, running it at a 15 minute per mile pace is good! Aim for whatever is “good” for you, based on your running experience. Don’t worry what others say is “good”.
Benefits of Running 5 Miles
Running 5 miles offers a huge list of physical and mental benefits:
1. Cardiovascular Health
This distance challenges your heart and lungs, improving circulation, oxygen delivery, and endurance. 5 mile runs will really help improve your cardiovascular health and avoid sickness and injury. Cardiovascular health is the single most important thing in terms of long-term health, so this is amazing!
2. Weight Management
A 5-mile run burns a significant number of calories, helping you create the calorie deficit needed for weight loss. If you run 5 miles and plan your diet accordingly, you will lose weight in no time! I lost 15 pounds just by running consistently for 3 months.
3. Mental Well-Being
Running releases endorphins which are the feel-good hormones that improve your mood and help reduce stress. When endorphins are released during runs, many runners describe this as a “runner’s high”.
This is my favorite part of running. Once you hit the runners high, you begin to feel great in the middle of a run. For most people that sounds crazy! Once you finish your 5 mile run, you will feel so much better mentally, and it really gives the rest of your day a boost.
4. Overall Fitness
Regular 5-mile runs improve lung capacity, bone density, and joint health, contributing to a stronger, healthier body.
This overall fitness improvement will carry over to your strength training sessions, your sports performance if you are an athlete, or just your everyday functional fitness as a person.
Final Tips for Successfully Conquering the 5-Mile Run
Going on a 5-mile run can be both exhilarating and challenging, especially for those new to the distance.
To make sure you have a successful and enjoyable experience, consider incorporating the following tips into your running routine:
Establish a Conversational Pace:
Maintaining a conversational pace is really important for preventing burnout, especially during longer runs.
You want to make sure that you are running at a pace where you can comfortably talk helps you stay relaxed and focused while avoiding overexertion. If you can’t put a sentence together, slow down.
Steady breathing and finding a rhythm will help you make progress and not feel overwhelmed with running. It will make it feel a lot easier!
Stay Consistent with Training:
Consistency in training is the foundation of success for runners. Stick to your schedule, balancing running days with enough rest to allow your body to recover and grow stronger.
There are going to be days where you might not feel like going for a run, but you know it is what you should do. Do it! Be disciplined and consistent and your progress is inevitable.
Many runners find it helpful to stick to the same distance for a few sessions before gradually increasing mileage, building endurance steadily and safely.
Hydrate and Fuel Appropriately:
Proper hydration and fueling are keys for optimal performance. Make sure to drink water before, during, and after your runs to avoid dehydration, which can significantly affect how you feel and perform. Electrolytes in the form of a sports drink are also huge boosts to your run.
Eating a balanced snack or meal with a mix of carbohydrates and protein before longer runs provides the energy your body needs to go the distance. If you are running 5 miles or more, consider having a carb-rich meal beforehand to give your body enough glycogen stores to last the entire run.
Listen to Your Body:
Listening to your body is one of the most important aspects of training. If you feel pain or discomfort, don’t ignore it—your body is signaling that it needs a break.
Prioritize rest and recovery, particularly after intense or extended runs, to prevent injury and ensure long-term progress.
There are plenty of times where I was planning on going out for a 5 mile run, but my body is hurting badly from a prior workout. So, I take the day of to recover, and once I feel 100%, I go crush the workout and avoid injuries.
Create a Supportive Environment:
Creating a supportive environment can make your running journey more enjoyable. Joining a running group or finding a buddy to train with can keep you motivated and accountable.
Sharing your goals and experiences with others often adds a sense of camaraderie and fun to the process.
I know that having 4 of my friends running with me for my first half marathon made a world of difference. We would send each other videos of us on our runs everyday, and texts encouraging each other. Having them there to support me gave me extra fuel and made me feel like I was crushing it. I would recommend anyone to do the same!
Set Realistic Goals:
Finally, set realistic goals that align with your current fitness level and aspirations.
Breaking your journey into achievable short-term and long-term targets helps you track progress and stay motivated. Celebrate milestones, no matter how small, to keep pushing yourself and enjoying the process.
For example, I had a goal of running 26.2 miles. I wasn’t planning on doing it all right away. So, week 1 my goal was to run 10 miles total. Once I did that, it felt like the first of many wins. Collecting momentum is a great way to build yourself up for success.
By incorporating these tips into your running routine, you’ll not only conquer the 5-mile distance but also build a sustainable and fulfilling running practice.
Remember, every step forward is a victory, and your journey to becoming a better runner should be a gradual and rewarding process.
Final Thoughts
Running 5 miles is an excellent physical challenge for your body that can boost your physical fitness, and improve your mental well-being. For me it was a milestone that truly gave me a love and appreciation for running that I never thought I would have.
Whether you’re just starting out or aiming for a personal record, remember that progress takes time and consistency.
Celebrate every milestone—whether it’s finishing your first mile without stopping or shaving a few seconds off your pace.
With dedication and smart training, you’ll be crushing 5 miles and looking ahead to even bigger goals in no time.
