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How Long Does it Take to Walk a 5k? + 9 Tips to Walk it Faster
Are you wondering, “how long does it take to walk a 5k?” Well, you’ve come to the right place!
Walking a 5k is an achievable and rewarding way to be part of the running community without the intense running part. It’s an excellent option for those just starting their running journey or those looking for a low-impact way to complete a 5k race.
And they aren’t just for runners!
The average walking pace differs from person to person, so how long it takes you to complete your 5k will depend on how fast you can comfortably walk.
We’ll answer all your questions to ensure you feel confident and excited to walk your first 5k!
How Far is a 5k?
A 5k is equal to 3.1 miles, the same as 16,386 feet.
Are you keener on the measurement of yards? In that case, a 5k is 5,456 yards.
How Long Does it Take to Walk 1 Mile?
The average mile walking pace is around 15-22 minutes.
Of course, this depends on how fast you can comfortably move and how hard you want to push yourself. Your average walking speed might be faster or slower than the average population.
For example, if your typical walking pace is relaxed, it might take longer, but if you’re going to challenge yourself, you could complete a mile in less than 15 minutes.
How Long Does it Take to Walk a 5k?
Now that you know how far a 5k is and how long it takes to walk one mile, let’s look at how long it might take you to walk the distance of a 5k.
The time it takes to complete a 5k depends entirely on how fast you can walk.
If you’re just starting out, it might take you anywhere from 45 minutes to an hour and a half to complete the distance. For the majority of people, walking 3.1 miles will take around 45 minutes to 1 hour.
Those who are used to walking at a fast pace and want to push themselves might be able to complete their 5k in as little as 40 minutes!
You may find that the time it takes you to walk your first 5k differs from the times mentioned. Many factors alter a person’s ability to walk a 5k quickly.
👉🏼 A few of these walking pace factors include:
Fitness level
If your physical fitness and overall health are excellent, walking at a quick pace comes naturally.
However, if you don’t often exercise, you’re more like to become out of breath sooner, requiring you to slow down.
Age
Age can undoubtedly contribute to how quickly you’re able to walk. However, don’t count yourself out, no matter how old you may be. Betty Lindberg completed the Publix Atlanta 5k in 59 minutes and 6 seconds at the age of 98!
Weight
What you weigh can have an impact on your walking pace. If you’re overweight, your body may have to work a bit harder to move. This will cause you to fatigue sooner, slowing your pace down as you continue.
However, if you’ve trained properly, you could likely push through. Additionally, walking regularly is a great way to promote weight loss.
Terrain
You’re likely to walk faster on flat terrain than on an incline. You’re also more likely to walk quicker on a decline than on flat terrain. If you’re walking a sandy beach 5k, you may find that you’ll walk slower than a road 5k.
Weather conditions
Extremely hot temps cause our heart rate to rise rapidly. This might slow your pace down. Extreme winds, rain, or snow might also impact your ability to walk at your usual pace.
Remember that many 5k races are considered fun runs and aren’t timed events. This means that how long it takes has no meaning. So the goal of these events is to enjoy your time and finish.
As with any other exercise, the more you practice, the better your time will become! With consistent training and dedication, you may soon seek 5k races to run.
Tips for Walking a Faster 5k
To improve your current 5k walking pace, you’ll need to implement a few things. First, you can try the following tips to maximize your walking ability.
1. Start slow and work your way up.
Increase your speed gradually to build up endurance. This means you can walk at a specific pace for a week. You’ll aim to walk 10-30 seconds faster per mile the following week.
This is training your body to maintain a steady but speedy pace.
2. Warm up before you start walking.
This will help you walk at a faster pace with more ease. For example, warm muscles respond better to movement than cold muscles, improving blood flow and decreasing the risk of injury.
3. Wear appropriate footwear.
Good cushioning and support for your feet, ankles, and knees are essential for walking. You’ll be better prepared to increase your pace and remain comfortable with the right gear.
4. Stay consistent.
You will only progress if you’re committed to your training. Make your walk training schedule your top priority, and watch as your pace naturally picks up.
5. Focus on form.
When you walk correctly, you’ll conserve energy that can be used to pick up the pace. Proper walking posture substantially affects the overall experience of 5k walkers.
6. Set a goal time.
Making a goal and pushing yourself to reach it is the ultimate way to achieve a faster walking pace. Saying you want to be faster is okay, but selecting an achievable pace is a better way to accomplish your goal.
7. Take breaks when necessary.
Don’t stop for too long, but if you need to incorporate rest in your walk while you build up your pace this is okay. Rather than stopping entirely, consider walking a bit slower for 30 seconds to a minute before picking up the pace again.
This is similar to the run/walk method I used in 2017 when I experienced an injury during marathon training. I was able to run/walk the entire Chicago Marathon!
8. Listen to upbeat music during your walk.
The beats can help motivate you to move faster! Create a playlist of your favorite happy tunes and get to walking quickly.
🎶 I recommend the Noxgear 39 wearable speaker to listen to music while walking. This incredibly lightweight speaker is the perfect way to listen to music and keep your ears open to your surroundings.
9. Practice walking on hills.
This will help you increase your speed and stamina over time. Additionally, it can help raise your heart rate for a more intense workout. This will pay off in a big way if your goal 5k race is relatively flat.
No matter how long it takes to walk your 5k, remember that the most important thing is to have fun! A 5k is an excellent way to be a part of your community and meet new friends, all while getting excellent exercise.
5k Walk Training Plan
While you don’t necessarily need to hire a running coach to walk a 5k, you’ll still want to find a quality training plan.
Sifting through the various training plans online can be beneficial but overwhelming. Remember that you can always adapt a training plan to suit your needs.
When you aren’t working one-on-one with a coach, there’s no way to determine whether a training plan you’ve found is truly ideal for you. Listen to your body and focus on what feels good to you.
My beginner’s 5k plan works well for walkers as a training guide.
In addition to completing some walks at an easy pace, cross-training is essential. By including strength training days in your routine, you’ll better prepare your body to walk the 5k at a quick pace on race day.
FAQs
It typically takes a beginner around 45 minutes to 1 hour and a half to finish a 5k. However, this is just an estimate, and how long it takes you to complete your 5k will depend on how fast you can comfortably walk.
Consistent training will improve the time it takes to complete the distance.
Yes, it is possible to walk a 5k without having trained for it.
However, walking a 5k without any training can be difficult and might put you at greater risk of overuse injuries. Therefore, it’s always recommended to train ahead of time to prepare your body for the race and reduce the risk of injury.
Yes, it is absolutely okay to walk a 5k race! Many 5k races are considered fun runs, and many of these events are not timed. Simply enjoying your time and finishing the distance is enough. There’s no pressure to complete the 5k within any specific time span.
Final Thoughts: How Long Does it Take to Walk a 5k
The 5k is a great entry distance for those who want to get involved in the world of running. It’s also an excellent way to get outside, meet new people, and have fun!
Now, go find a local 5k and sign up to walk it!
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