How Long Does It Take to Run 5 Miles?
The average recreational runner completes 5 miles in about 40 to 50 minutes, depending on fitness level. Beginners typically take 50–65 minutes, intermediate runners 35–45 minutes, and advanced runners under 35 minutes. Five miles is the standard midweek training distance for runners preparing for 10Ks, half marathons, and marathons.
Calculate Your Running Time
Distance: 5 mi (8.05 km)
5-Mile Times by Experience Level
Five miles is where running transitions from "quick exercise" to "real training run." It's long enough to build aerobic endurance, and short enough to do on a weekday.
| Level | Men's 5-Mile | Women's 5-Mile | Per-Mile Pace |
|---|---|---|---|
| New runner | 55:00–75:00+ | 60:00–80:00+ | 11:00–16:00 |
| Beginner | 45:00–55:00 | 50:00–65:00 | 9:00–13:00 |
| Intermediate | 35:00–45:00 | 40:00–50:00 | 7:00–10:00 |
| Advanced | 28:00–35:00 | 32:00–40:00 | 5:36–8:00 |
| Elite | Under 25:00 | Under 28:00 | Under 5:00 |
A sub-40-minute 5-miler (8:00/mile) is a common benchmark for intermediate runners. A sub-35 (7:00/mile) signals strong fitness. At 5 miles, you're running long enough that your pace should be slightly slower than your mile PR — typically 45–90 seconds per mile slower.
5-Mile Times at Common Paces
| Pace (min/mile) | 5-Mile Time | 10K Equivalent | Level |
|---|---|---|---|
| 6:00 | 30:00 | 37:17 | Advanced |
| 6:30 | 32:30 | 40:24 | Advanced |
| 7:00 | 35:00 | 43:30 | Strong intermediate |
| 7:30 | 37:30 | 46:36 | Intermediate |
| 8:00 | 40:00 | 49:42 | Intermediate |
| 8:30 | 42:30 | 52:49 | Recreational |
| 9:00 | 45:00 | 55:55 | Recreational |
| 9:30 | 47:30 | 59:01 | Recreational |
| 10:00 | 50:00 | 1:02:08 | Beginner |
| 11:00 | 55:00 | 1:08:21 | Beginner |
| 12:00 | 1:00:00 | 1:14:34 | Beginner-walker |
Your 5-mile pace closely predicts 10K performance. Most runners slow by only 10–20 seconds per mile from 5 miles to 10K, making 5-mile runs the ideal 10K training session.
Where Your 5-Mile Pace Ranks
Extrapolating from RunRepeat (2024) 10K race data (since 5 miles ≈ 80% of a 10K):
| Percentile | Men's Approx 5-Mile | Women's Approx 5-Mile |
|---|---|---|
| Top 1% | Under 29:00 | Under 33:30 |
| Top 10% | Under 35:00 | Under 41:00 |
| Top 25% | Under 39:00 | Under 46:00 |
| Average (50th) | ~41:00 | ~49:00 |
| Bottom 25% | Over 46:00 | Over 55:00 |
These represent active race participants. If you can run 5 miles at any pace without stopping, you're fitter than the vast majority of adults.
How 5-Mile Times Change by Age
| Age Group | Typical Men's 5-Mile | Typical Women's 5-Mile |
|---|---|---|
| 20–29 | 35:00–44:00 | 40:00–51:00 |
| 30–39 | 36:00–45:00 | 42:00–53:00 |
| 40–49 | 38:00–48:00 | 44:00–56:00 |
| 50–59 | 41:00–52:00 | 48:00–1:01:00 |
| 60–69 | 46:00–58:00 | 53:00–1:08:00 |
| 70+ | 52:00–1:10:00+ | 1:00–1:18:00+ |
Five miles is long enough that training consistency matters more than age. A dedicated 55-year-old running 42 minutes is performing at the same level as a casual 30-year-old jogger.
5 Real-World Examples
1. The Midweek Standard
Rachel, 33, runs 5 miles every Tuesday and Thursday as part of her half-marathon training. At her easy pace of 8:45/mile, the run takes 43 minutes 45 seconds. She saves faster running for weekend long runs and one interval session per week.
At 145 lbs, Rachel burns approximately 544 calories (145 × 0.75 × 5). Two midweek 5-milers contribute 10 miles and 87 minutes of running to her weekly total of 30 miles.
2. The New Runner's Milestone
Jack, 41, has been running for 4 months and just completed his first continuous 5-mile run. His time: 52 minutes (10:24/mile). Three months ago, 2 miles was his maximum. Building to 5 miles required adding half a mile every 1–2 weeks.
His 10:24 pace would give him about a 1:04:30 10K — near the average for male finishers. At 195 lbs, he burns roughly 731 calories (195 × 0.75 × 5) — a significant calorie burn in under an hour.
3. The Tempo Run Specialist
Dana, 28, runs 5-mile tempo sessions at her 10K goal pace of 7:15/mile. Each tempo run takes 36 minutes 15 seconds and serves as her key speed workout of the week. Her easy-day 5-milers, by contrast, take about 44 minutes at 8:48/mile.
The 8-minute gap between her tempo and easy pace illustrates a principle most coaches preach: run easy days easy so you can run hard days hard. Dana's 7:15 tempo pace predicts a 45:00 10K — top 10% for women (RunRepeat: under 52:00).
4. The After-Work Runner
Carlos, 52, runs 5 miles after work three evenings per week. At a comfortable 9:30/mile, the run takes 47 minutes 30 seconds. He changes at the office, runs a greenway loop, and drives home — total time from desk to home is about 1 hour 20 minutes.
At 185 lbs, each run burns approximately 694 calories (185 × 0.75 × 5). Three weekly sessions provide 15 miles, 142 minutes of vigorous exercise, and 33,780 steps — far exceeding every public health guideline.
5. The Competitive Masters Runner
Helen, 61, races 5-mile road races in her community. Her current time of 38 minutes 15 seconds (7:39/mile) regularly earns her age-group wins at local events. Her PR, set at age 48, was 33:30 (6:42/mile).
Helen's 7:39 pace would place her near the top 25% of all female race participants regardless of age. She trains 5 days per week with 30–35 miles total, including one speed session and one long run.
Calories Burned Running 5 Miles
Using the Compendium formula (body weight in lbs × 0.75 × 5 miles):
| Body Weight | Calories Burned (5 Miles Running) | vs. Walking 5 Miles |
|---|---|---|
| 130 lbs | ~488 cal | ~345 cal |
| 150 lbs | ~563 cal | ~398 cal |
| 170 lbs | ~638 cal | ~451 cal |
| 190 lbs | ~713 cal | ~503 cal |
| 210 lbs | ~788 cal | ~557 cal |
Running 5 miles burns about 40% more calories than walking the same distance. A 170-lb runner finishes in roughly 40 minutes and burns 638 calories — an exceptional return for the time invested.
Tips for Running 5 Miles
Five miles is the cornerstone training distance. Master it and every other distance becomes more approachable.
Build to 5 miles gradually. If you're currently running 2–3 miles, add half a mile per week. You'll reach 5 miles in 4–6 weeks without risking injury.
Run most 5-milers at easy pace. Your easy 5-miler should feel conversational — you can talk in full sentences. This builds aerobic endurance without excess fatigue. Save hard effort for designated speed days.
Use the 5-mile distance for race prediction. Your 5-mile pace plus 10–20 seconds per mile closely approximates your 10K pace. Your 5-mile pace plus 30–60 seconds approximates half marathon pace.
Frequently Asked Questions
What is a good 5-mile run time?
For recreational runners, under 45 minutes (9:00/mile) is a solid benchmark. Under 40 minutes (8:00/mile) indicates strong fitness. Under 35 minutes (7:00/mile) is advanced.
Since 5 miles is about 80% of a 10K, you can estimate your 10K time by multiplying your 5-mile time by roughly 1.25.
How does running 5 miles compare to walking it?
Walking 5 miles at moderate pace (3.0 mph) takes 1 hour 40 minutes. Running at 9:00/mile takes 45 minutes — less than half the time. Running burns about 563 calories for a 150-lb person versus 398 walking.
Running is dramatically more time-efficient at this distance, saving nearly an hour while burning 40% more calories.
How often should I run 5 miles?
Two to three times per week is ideal for most runners. Five-mile runs at easy pace form the backbone of a solid training week — supplement with one shorter speed session and one longer weekend run for balanced fitness.
Running 5 miles daily (35 miles/week) is sustainable for experienced runners but risks overtraining for beginners.
Related Pages
- How Long to Run 4 Miles — one mile shorter
- How Long to Run 6 Miles — one mile longer, roughly a 10K
- How Long to Run a 10K — the race equivalent
- How Long to Walk 5 Miles — walking comparison
- Running Time Calculator — calculate any distance
Sources Cited
- RunRepeat (2024). 10K race statistics extrapolated for 5-mile performance. runrepeat.com
- Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com
- CDC Physical Activity Guidelines for Americans, 2nd edition (2018). health.gov