2024 Queens NYC 5km training plans | Runna (2024)

FAQs

How to run 5K in 10 weeks? ›

Plan to follow the run/walk pattern three to four days per week when you first start out. Plan in a rest day or two to allow your body to recover from the activity. Building up to be able to run a 5k is a journey, not an immediate result. Be sure to warm-up by walking a little bit followed by your run segments.

A 5K run is 3.1 miles. Don't be afraid of the distance. A 5K run is a great distance for a new runner. You can get ready for a 5K run in only two months.

Set a timeframe: We all progress at different rates. Consider your journey from zero to 5K and give yourself enough time to build your 10km pace. For some, four weeks will be enough; for others, it could be an 8-10 week process. Try this: Check out our four-week plan below.

Average time and pace

Everyday runners can aim to complete a mile in about 9 to 12 minutes. This means you'll finish a 5K in about 28 to 37 minutes. Walkers can expect to complete a mile in about 15 to 20 minutes. Walking at a brisk pace should enable you to finish a 5K at around the hour mark.

On average, running 5km burns approximately 300-400 calories. Assuming a calorie deficit of 500 calories per day leads to about 0.5-1kg of weight loss per week, you could potentially lose 2-4kg in a month.

You can train for a 5K race in as little as eight weeks and as long as 10 weeks, but it will all depend on your baseline fitness and personal goals.

You need 8-12 weeks minimum to train properly for a half marathon. Obviously you'll need more if you are starting from scratch, and less if you've just done a long race. The ideal training plan is 12-16 weeks long.

Complete your first 10k in just 3 training sessions a week for 10 weeks. When planning your runs and end goal, it will be important to understand that you will need to experience different perceived efforts over different distances.

Can you train for a 5K in 8 weeks? ›

Completing a 5K is an excellent goal for those interested in running. Below is an 8-week program which incorporates a mix of walking, running, and cross training, designed to help you safely work your way up to running 3.1 miles without stopping.