5K runs

5K runs are for all abilities and ages, and ideal for runners new to racing. But it’s not just about beginners - five kilometres is a classic even seasoned runners enjoy. There are hundreds of family fun runs, local 5K parkruns, and other options to choose from.

If you're starting from scratch or returning to running after a break then there's lots of help at hand to train from 0 to 5K. Nine weeks should be long enough for training and early on you'll be doing more walking than running. You can take off even more pressure with a themed fun run, or team up with friends and family for moral support. Charity runs are another way to keep motivated to reach your target.

FINDING YOUR 5K

5K on the road
Road races are usually flat and timed - so you can concentrate on getting round or trying to set a new personal best. Look for the road icon in the listing.
London South West South East All 5K runs

Fun runs
5K is the upper limit for fun runs – take off the pressure in fancy dress, with a colour run, or with a seasonal theme such as Santa Runs or Halloween.
Fun runs

Trail runs
Trail running gets away from traffic onto off road and usually relatively flat trails, with plenty of scenery to keep you going! Look for the trail icon.
Trail runs

Obstacle races and mud runs
Plenty of obstacle and mud runs have a ‘sprint’ distance of 5K – you’ll encounter different obstacles, varying amounts of mud and a mix of terrain.
Obstacle races

Running for charity
There are lots of fantastic charity 5Ks for the whole family such as Chocolate Runs. Look for the 'Major Event' or charity logo.
Charity 5K runs

ZERO TO 5K HERO

Apps and podcasts
Whether it’s the NHS' official 'Couch to 5K' or similar, millions have found this an effective way to follow a training plan and track progress. Many running clubs have 0-5K beginner classes too.
NHS Live Well podcasts Find a club

Be a tortoise not a hare
"Start slow and set yourself small achievable challenges, such as running to the end of the road - as you improve you can reduce your walking intervals," says club runner Becca Hayden

How much time do I need?
90 minutes a week should work - three half hour sessions on alternate days (inc warm up and cool down). And try and do a shorter fun run along the way.
Find a fun run

Kit list
A pair of well-fitted trainers is essential (try them on in the afternoon as your feet swell during the day) plus running socks and breathable kit.

THREE BIG BENEFITS

Slimmer and fitter
The average woman burns 328 calories for a 5K run and it's 387 for a man - that's more than a Mars bar or a slice of pizza.

Running with your kids
Getting fit and active at an early age can positively impact the whole life of your child - and 5K is a realistic goal for you all to aim for.
Five steps to follow

It's just the start
You'll be amazed how far a it can take you - the first steps are often the hardest. After ticking off a 5K how about moving up in distance?
Find a 10K Find a half marathon