For many runners, completing a 5-mile run is a noteworthy fitness milestone. Knowing how long it takes to run 5 miles can help you set realistic goals and monitor your improvement. But how long does it take to run 5 miles?
Let’s break it down.
The time it takes to run 5 miles depends greatly on your current fitness level, pacing, terrain, and other factors. For beginner runners, a 5-mile run may take 45-60 minutes to complete.
More advanced runners can finish 5 miles in under 40 minutes. With proper training, most relatively fit individuals can work up to running 5 miles in under an hour.
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Running Start: Average 5-Mile Times for Beginners
For runners just starting out, a 5-mile run is an ambitious distance goal. Beginners often average 15-20 minutes per mile when running 5 miles. This puts the average 5-mile time for a novice runner between 45-60 minutes.
Don’t get discouraged if your first 5-mile attempts are on the slower end as your pace and endurance will improve with consistency.
Average 5-Mile Run Time for Advanced Runners
More experienced runners who engage in regular training can often sustain faster paces for a 5-mile run. For runners who can average under 8-minute miles, a 5-mile run may take around 35-40 minutes.
Elite runners can even finish 5 miles at a blazing sub-30 minute pace.
In the last article, we discussed How Many Steps in 2 Miles? Quantifying Your Walk
Fitness Check: Is Running 5 Miles a Day Enough for You?
Running 5 miles daily can be a solid fitness regimen for many. But is this mileage enough to help you achieve your goals?
For recreational runners looking to maintain or improve general health, running 5 miles a day is likely sufficient. Covering 5 miles in under an hour provides cardiovascular benefits and burns 500-700 calories for most people.
However, those training for a marathon, half marathon, or other race may need more mileage during peak training. Athletes preparing for competition likely need to run over 5 miles most days, with longer runs on weekends.
Setting the Pace: Ideal Timing for a 5-Mile Run
What is a good pace for a 5-mile run? Shoot for keeping your pace between 9-11 minutes per mile as a beginner.
Intermediate runners may average 8-10 minute miles. Advanced runners and racers can push into the 6-8 minute per mile range. Find a sustainable pace and work on increasing your speed.
Calculating the Average Stride in a 5-Mile Trek
To cover 5 miles, the average runner will take somewhere between 5,000 to 7,000 strides depending on pace, stride length, and other variables.
Most runners have a stride length between 70-90cm which equals approximately 2.5-3 feet. Knowing your exact stride length can help predict your 5-mile run time.
Caloric Expenditure of Running 5 Miles
Running burns significant calories, especially over longer distances like 5 miles. At a 10-minute per mile pace, a 155-pound runner can burn around 565 calories during a 5-mile run.
Faster paces burn even more calories. Making 5-mile runs part of your routine creates a major calorie deficit.
The Impact of Running 5 Miles Daily on Weight Loss
Running 5 miles daily at a moderate pace can help boost weight loss. Losing just 1 pound requires a 3,500 calorie deficit, which running 5 miles a day can create in about a week.
Combine daily 5-mile runs with a healthy diet for amplified fat burning and weight loss effects. Just be sure to rest and recover properly.
Strategic Steps: Training for a 5-Mile Race
Build a Base with Long, Slow Miles
Before speeding up for a 5-mile race, build an aerobic base by running longer distances at an easy, conversational pace. These “long slow miles” will prepare your muscles and cardiovascular system for the increased intensity of race training.
Increase Speed with Tempo Runs
Start incorporating tempo runs once or twice a week – runs where you intentionally run at your goal 5-mile race pace for 1-3 miles at a time. Tempo runs build speed and teach your body to sustain faster paces.
Add Hill Repeats for Power
Find a short, steep hill and sprint up it repeatedly 1-2 times per week. Hill repeats build leg strength and power which helps translate to a faster 5-mile race time. Focus on driving your arms and maintaining good form.
How long it takes to run 5 miles varies greatly based on your fitness level and pace. While beginners may need 45-60 minutes to cover the distance, more seasoned runners can complete 5 miles in under 40 minutes.
Making 5-mile runs part of your routine provides excellent cardiovascular and weight loss benefits. With proper training, most relatively fit runners can achieve 5-mile times under an hour.