5K

The 5K (3.1 miles) is the most popular road race distance in the world, with over 8 million finishers annually in the US alone. It's the distance most runners start with, and it remains a favorite for elites and recreational runners alike because it rewards both speed and endurance.

Don't let the "short" distance fool you — a well-raced 5K hurts. It sits right at the intersection of aerobic and anaerobic fitness, demanding about 90–97% of your VO2 max. Training for a fast 5K requires both the endurance base of a distance runner and the speed of a middle-distance athlete.

The 5K is also the most accessible distance for community events. Parkrun hosts free, timed 5Ks every Saturday at over 2,300 locations worldwide. Charity 5Ks, color runs, and Turkey Trots have made the distance synonymous with community running. For many people, a 5K is their first-ever race.

Train with a mix of intervals (800m–1600m repeats) and tempo runs for 5K speed

Don't go out in the first 400m at a pace you can't sustain — the adrenaline spike fades fast

Race a few 5Ks before moving to longer distances to build racing experience and confidence

For your first 5K, a run/walk strategy (run 3 min, walk 1 min) is a great approach