How Long Does It Take to Run 5km?

The answer to this question depends on your current fitness level, but for most beginners reaching 5km of continuous running can take between 8 to 12 weeks. The key is building up gradually to avoid injury and burnout. Even if you've never been a runner before, with small steps and consistency, you can absolutely get there.

5km is a great milestone. It’s long enough to feel like a real achievement but short enough to be achievable for most people with the right approach.

What You’ll Need to Get Started

You don’t need fancy gear to start running. However, a decent pair of supportive running shoes is important, especially to avoid joint pain or injury. Comfortable, breathable clothing and a water bottle will also help, especially as the distances increase. If you like tracking progress a simple watch or smartphone app can record time and distance to keep you motivated.

And most importantly: bring patience. The early weeks will be about building confidence and endurance, not speed.

Your 10-Week Beginner Plan to Run 5km

The plan below assumes you're starting from little or no running background. It mixes walking and running to slowly build your endurance. Aim for three sessions per week with at least one rest day between them.

Weeks 1–2

Focus: Getting moving
Alternate 60 seconds of light jogging with 90 seconds of walking. Do this 6–8 times per session. Each workout lasts about 20–25 minutes. The goal is to get your body used to the rhythm of running without overdoing it.

Weeks 3–4

Focus: Building endurance
Start increasing your running intervals: jog for 2 minutes, walk for 2 minutes. Do 6–8 rounds. By the end of Week 4 aim for one longer session where you jog for 3 minutes, walk for 1.5 minutes.

Weeks 5–6

Focus: More running, less walking
Now you’re running more than walking. Try running for 4 minutes, walking for 1.5 minutes, repeated 5–6 times. Your sessions might last 30 minutes or a little more now.

Weeks 7–8

Focus: Running continuously
You should now be ready to run for 8–10 minutes at a time, with short 1-minute walking breaks in between. Try two 10-minute runs with a break in the middle and gradually close the gap between them.

Weeks 9–10

Focus: Reaching 5km
By this stage you should be running for up to 20 minutes or more at a time. Now it's about holding that pace and stretching it to 25–30 minutes. Most beginners run 5km in 30–40 minutes so your goal is to comfortably run that duration. If needed, take one short walking break halfway through but aim to phase this out.

Tips for Staying on Track

Running isn’t just physical, it’s mental too. Some runs will feel harder than others and that’s perfectly normal. The trick is to keep showing up.

Run at a pace where you can still hold a light conversation (or at least not be gasping). It’s not about speed, it's about endurance and habit.

Rest days are part of the plan. They allow your muscles to recover and adapt. Don’t skip them and don’t feel guilty about taking them.

You’ll feel stronger with each week — sometimes without even noticing it until you look back. That first session might feel hard but a few weeks later you’ll wonder how it ever felt so tough.

What Happens After You Hit 5km?

Running your first 5km is a great achievement. For many people it’s just the beginning. Some continue with regular 5km runs for fitness and mental clarity. Others go on to try 10km races or trail running.

The best thing is that running becomes part of your life. It’s a way to manage stress, improve your heart health, and give you a sense of accomplishment. Once you’ve proven to yourself that you can do 5km you'll know that with time and effort bigger goals are possible too.

Running isn’t about being the fastest — it’s about progress. And with each step forward you’re getting stronger!