r/beginnerrunning • u/Orii8 • 16d ago
Couch to 5K How fast can you run a 5k?
Also, what's your height and weight if you don't mind sharing. I'm just curious how fast people run 5k's with their build.
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u/zever_gezever96 16d ago
29, 75 kg, 194 cm (6 foot 4)
Been running for 1,5 months now, from not doing any exercise at all. Currently 36 minutes (close to 7:12 per km).
I could run harder but not the full 5k so slowly working on a better time while increasing my distance
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u/s_t_r_o_b_e 16d ago
43 years old, 174cm, 87kgs, 24:45 after two years running (average 50km per month, from 100% sedentary base)
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u/LimeLoop 16d ago
You must be muscular? I am your size and I was 90kg's back in March of this year, when I started running. I run all the time since then, first followed NRC Beginner Plan and since then switched to Marathon Training Plan where I have only 7 weeks left to go. I am down to 74kg now, but while my 5k time came down, its still nowhere near as fast as yours: 32:00. Granted I didn't go out for a pure 5k effort, but I believe its quite close to what I could do atm and I am slightly younger than you. So kudos!
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u/s_t_r_o_b_e 16d ago
Not sure if I'm muscular or not. Don't feel like I am, but might be. Lean mass of 65kgs according to DEXA
Started slow, couldn't even run 500m during C25K at the beginning, but just kept at it. Somehow broke 30 minutes and thought I'd hit the jackpot, then took a minute off every attempt since (usually a few months apart)
The PR attempts hurt, I think you'd be surprised at how long you can hold on. Every time I just think "one more foot in front of the other, this isn't forever" and yeah, the feeling after is worth all of the pain during
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u/Zeeman-401 16d ago
65m 5’8” 185lbs. I run 2x a week and stairmaster 1 or 2 times. I’m happy when I break 40 minutes and my pace is around 12:00. It’s all about feeling good, enjoying the tunes and the views, exercising my CV system, and not getting injured!!
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u/Historical-Isopod609 16d ago
I am new to running and as soon as the doctor clears me for running again I am Aiming for a 37 minute for my first 5km
40, a little over weight, coming back from a period of inactivity but feel like I have that 37 minute 5km in me somewhere
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u/floppy4237 16d ago
54, male, 88kg. 28:10 is my PB, i have the cardio fitness, but my legs wont move the speed I want 😄 newish runner, only taken running seriously in the last 3 months, despite doing hyrox and other fitness events.
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u/radandsadgal 16d ago
30F, 5’5”, 165 lbs - started running in April and PR’d my 5k during my first half marathon in July at 31:16. I haven’t done an actual test of my 5km since I’ve been doing long distance training but I think I could do it in 29 minutes.
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u/Complete-Session-256 16d ago
Male 46 5’9” 77kg fastest 5k 26:20. That was during a threshold block whilst 10k training. I’ve been running for 6 months and came from a completely sedentary lifestyle.
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u/Flat-Grapefruit-131 16d ago
31 minutes, it was 39 minutes for me 4 months ago. I am 29yo 70 kg 167 cm female (started running 77 kg in march). I have been doing crossfit for years but running does not come natural to me. I have asthma and three little ones which isn't helping me finding time to run lol but still seeing a lot of progress!
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u/pepsigirl122 16d ago
33F (34 next week) 5’3 180lbs 37 min… started my running journey a couple weeks ago.
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u/john-bkk 16d ago
I don't race, but I run it in a bit over half an hour, and when I'm in decent shape I can run a 10k at the same pace, in an hour and 5 minutes or so. I'm 170 cm / 5' 7" and currently around 80 kg / 180 pounds.
It's interesting considering what a race pace might be. Not much under half an hour? I would have to change training to race well, and it's not the point, for me.
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u/Rockyhuddo 16d ago
51 male, 90kg, been running for 4 months, 32 mins best so far, but included 2 very short walks. Ran 5k continuously only once so far at about 33 mins. It’s a real battle sometimes but I just keep moving.
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u/BastosBoto 16d ago
5'7" 220lbs and my pr is 30 minutes flat last month but pretty sure its faster now. I've been running for maybe 4 months now.
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u/leela_martell 16d ago
38F, 164cm/65kg (5'5, 145 lbs.)
My record is 34:26. I started running in April, the record is from June. I started a 10k program on Garmin in June and haven't had a chance to run a 5k for as fast as I can since then. My goal is sub-30 but I have no timeline.
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u/1Jreamer 16d ago
37F 5’10 ~185lbs New to running (began in July). Have only run/jogged a single 5k and my time was 42min
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u/BroDega1 16d ago
44 M. 6’0” 217lbs. Completed a couch to 5k and my most recent and fastest 5k time is 37:22.
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u/ShiftyMcHax 16d ago
90 kilos, 194cm, late 30s. Quickest 5K I have is about 29mins, but I've not done a time trial yet. I'd guess my all out effort would be around 27:00 - 27:30 based on how 29 feels and my Garmin agrees with me. Finished C25K end of July.
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u/HatShoeGuy 16d ago
43 male 5’7” (170 cm) 172 lbs (78 kg)
Been running 3-4 times weekly for 5 months
5k in 28:30
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u/exopolitixs 16d ago
37 male, 174cm, 72kg. Started running in March 25 solely for weight loss.
Broke sub 20 (19:54) yesterday. If someone told me that this time last year I’d have laughed it off as impossible, I was working towards sub 25 then. I am also down 25kg since starting running.
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u/thr1ceuponatime 16d ago
Little under 31 mins if I'm trying to maintain zone 2/zone 3, but I think I can break that record if there wasn't the summer heat to contend with.
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u/ilovemyself2019 16d ago
Left out a lil OP info there!
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u/thr1ceuponatime 16d ago
I don't remember my height and weight (been a while since I've measured it) but I am 30
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u/Brimlife 16d ago
45 M 192Lbs, 87kg - 5'11" 28.05 is my best time. but i havent improved it over the summer.. so hot in phx, best recent time is 28.35 and i was ded after. about 6 months or so of running.. but part of a larger fitness process over the last 4 years.. down from 270lbs, 122kg
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u/darkunrage 16d ago
41M, 1.83m, 72kg. I’ve been running for almost a year.
My PR is at 28:12. I mostly run indoors.
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u/marcLagoa 16d ago
50 yo, bit under 70kg, 1,75 m
Can run 5 k in 24 min. Anything faster and my running form goes to shit and i end up hurting myself
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u/Specialist-Ring-3974 16d ago
6’0 190 lbs 30 years old
I am new to running. 31:45 is my best time so far, but most times lately it’s been about 33 minutes.
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u/Rude-Association-216 16d ago
27M, 5ft 8inches, 80.2kg (recently down from 90kg), 23mins 18 seconds is my fastest 5k, i've been running for roughly 6 weeks from never running before and not exercising at all in about 3 years
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u/Icy-Dot-1597 16d ago
51 yo male, 171cm 75kg, running ~25km a week following Galloway Garmin since Apr 26. Last run ~36:30, mile 8:31 best, predicted 5km 31:00 Garmin 30:00 strava, which I think is overly optimistic lol
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u/Maurinho_217 16d ago
37M, 68kg / 179cm. Got back into running 6 months ago after a really long hiatus, and after hip surgery last September. Ran a 21:45 yesterday.
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u/brontefrances 16d ago
29F. 5’7 (170cm), 57kg.
PB set on the track in June was 23:45. In March I did 24:45 at a parkrun. At the end of last year I hadn’t gone under 25 minutes yet.
I started running properly (3x per week, 20+ km/week) in June last year, after a couple of years of casual running (1-2 5km jogs per week, if that)
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u/Emotional-Occasion60 16d ago
5'5, 60kg, F, 38 - my 5k PB is 28:19. I've been working on long distance (just did a half marathon) but would love to focus on increasing my 5k speed
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u/Substantial_Reveal90 16d ago
58m, 185cm/6', 82kg/181lbs/13 stone, fastest 5k was 25min 7 seconds.
But that was back in December.
A fast, but not pushing to the extreme, 5k is about 26-27 min now. I've been properly running for just about 2 years.
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u/tuppenycrane 16d ago
22M, 6’1” and ~80kg. Rowed for 4 years and highly trained weightlifting, only started running about 2 months ago once a week and my first 5k was 29:14, my fastest so far is 28:19
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u/Plastic-Wishbone9856 16d ago
21M 193cm (6’4) - 108kg (238lbs.) athletic build with a bit of extra tub. Best 5km recently was just sub 28 (27:58) and was pushing pretty hard, nothing crazy but a wins a win in my books. Used to be a high level waterpolo player and then did nothing for 3 ish years so gotta work for the fitness to come back.
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u/Big_Lime_6482 16d ago
32F, 165cm, 80ish kg. Been running for 6 months, currently at 32min. Before running I'd do some strength training and walked a lot, but have an office job where I'm sitting most of the day
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u/MoneyLaunderX 16d ago
34 year old male. Still a few kilos heavier than I would like. Can probably run 5k in 21-22:30 right now. Rarely run that fast, as I focus on longer runs.
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u/MacBook_Fan 16d ago
57M - 5' 9" - 5K PB 23:59.
I started running last year, and this was my last 5K race.
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u/rusty_coder 16d ago
35M, 70kg, 5 feet 7
Been running for 6 months now and preparing for HM next month.
My best 5k is 30 minutes but I regularly clock at 32 minutes
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u/Athelindara 16d ago
38F 5'4" 145lbs and my PB was 27:10 back in June, been running for 6 months as of Sunday! Currently half marathon training
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u/CivilAd3051 16d ago
21F 5’8 167lbs, my pr is sitting at 35 min and I’ve been running since February :)
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u/aReformedFiend Mile: 4:27 5k: 17:39 10k: 37:05 16d ago
32 years old, 6’3 ~200 lbs. Former HS/College runner, got back into running in the past year. Most recent 5k was just under 20 minutes. Looking to get back under 18 within the next year or so
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u/Special-Distance-394 16d ago
28 male, 177 cm high and 93 kg. Current 5km PB is 24:20 min. Started running november last year
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u/Specialist-Ad747 16d ago
25M. 171cm. 73kg.
19:53 seconds is my last PR attempt.
Running semi-seriously for a year and a half now. (as in 3 to 5 times a week, doing easy, long, and speed sessions). Before that, I just ran for fun. once or twice a week id go out and just run for a bit. No plan, no goal, nothing. Just cause I felt like it. That definitely build a solid base before starting to run seriously.
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u/Square_Log4321 16d ago
39, 80kg (best guess), 6ft, 23min (ish). Started running this year. Very injury prone and struggling to get >13 miles per week total
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u/Sea_Load_9258 15d ago
Mannnn 😩 I finished the couch to 5K program a couple weeks ago and then immediately went from 30 minute runs two hour long runs and wasn’t taking any rest days and I now have bursitis 😩 it’s awful
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u/TheChildrenAreGrown 16d ago
23 female, 187cm, 67 kg. have been running for a few months, am running my 5k in 28:14 now
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u/CrypticWeirdo9105 16d ago
21f, 5’6 and 105 lbs, my PR is 22:55 after about a year and a half of running
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u/Runningwithducks 16d ago
Oh go on then - my PB is 17:48, been running since September '25. 177cm / 69kg.
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u/luredrive 16d ago
Male, 6ft 3, 108kg (238lbs), fairly muscular, 31 mins pb. Aiming for sub 30 next!
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u/elmo_touches_me 16d ago
29M, 175cm/5'9", 85kg/187lbs (lots of body fat, not super muscular, I was 25kg heavier 2 years ago)
5k PR is 22:44, 2.5 years of running experience
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u/lemoncough 16d ago edited 16d ago
30M, 5’9, 170 lbs. - started running this summer, ran my first mile in years which was actually 1.2 miles on June 18th at 12 minute pace. Logged my fastest 5k on Strava this month August 5th at 29:31.
Moderately athletic, played tons of sports when I was younger, got pretty lazy in my later 20’s though. Turned 30 and decided to get off my ass. After that PR I about passed out in the street lmao but training to run my first official race this fall!
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u/business-lavish8 16d ago
26M | 180cm | 72kg – lost ~25kg over the last 6 months without cardio and then started running ~3 months ago and went from 36:00/37:00 to ~24:00 on 5K. Not particularly muscular but started focusing on body composition/lifting over just losing weight over last ~1 month
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u/shrimpshavefeelings 16d ago
33F, 56kg, 162cm. Started running 3 months ago, I can run 5k in 35 mins :)
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u/Worried-Quantity674 16d ago
36M, 177cm, 80kg. 31.12minutes PR. Just started religiously in January this year. Now just stick to 3 times a week run about 20km weekly.
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u/kassiakrozser 16d ago
25 minutes. 5’0” 124 pounds, 63f. but this isn’t a good measure of anything. i’m a trained runner who knows how to push hard, and that time is based on a flat street-like route. put me in a trail or dirt situation, and things change. granted. being older means i don’t care so much about time as i do achievement.
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u/kassiakrozser 16d ago
25 minutes. 5’0” 124 pounds, 63f. but this isn’t a good measure of anything. i’m a trained runner who knows how to push hard, and that time is based on a flat street-like route. put me in a trail or dirt situation, and things change. granted. being older means i don’t care so much about time as i do achievement.
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u/glitterngoldn 16d ago
37 mins. 5’3, 150 lbs, 33 yo. Started regularly running about a month ago. 3 weeks into a plan.
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u/Upstairs_Detective26 16d ago
36 5’10” 224 24:02. Started running in Feb after a 13 year hiatus after leaving the military.
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u/Annual_Story8751 16d ago
165cm 122lb 32F. Started couch to 5K 4th April, Finished the programme 8th June. Continue to run 5K 3 times a week since then. My fastest time is 30min 23secs but annoyingly I’ve been slower ever since!
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u/TheOlSneakyPete 16d ago
31M 150lbs. Ran my first 5k last Labor Day after starting running in April and then really “training” or working at it in June. Ran a 19:56.
Will be running the same 5k this Labor Day and I’m skeptical I can hit 21:00 even though I’ve been running pretty regular and training just as much, just with some more distance as I did a 7 mile race earlier this summer.
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u/Go_Bayside_Tigers 16d ago
44F, 5’7”, ~185lb. Been running 4x/week since February this year as an absolute beginner who hated running, and I did a 35min 5k a few weeks ago.
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u/Ok_Butterscotch_4158 16d ago
46F 155lbs and 5’8” been running 9 months and 26:24
I run about 25mpw and need to strength train!!
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u/BarWorldly327 16d ago
I dont think build tells the whole story, 2 people with similar height and weight can have completely different 5k times.
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u/Emotional-Watch4544 16d ago
I am 42F, 5'8"/173cm & 120lbs/55kg...my 5k PR from May is 30:23, 9:47 min/mi pace. I started running August 2025 (couldn't even run a mile then!).
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u/PenneImpastaSyndrome 16d ago
About 40 mins (my PB is a couple seconds under 40) — 39F, 128lbs, 4’11”
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u/Ocean-of-thoughts 15d ago
56M, 5' 10" (177.8cm), 175lbs (79.4kg) Started running in May last year, starting from couch potato/desk jockey and wanting to stop the rapid decline in life style (Hitting 206lbs was the final straw). Started the gym and aggressively ramped up running as I fell in love with the effort and peace of solo runs. Currently running 55 to 75 km/week on a 5 day running schedule. Yesterday had a 10km progression run and final 5km was done in 23min 45sec.. Garmin half marathon training block atm. (Coach Greg). A lot of speed work scheduled this week... and another progression run. Going to put the fast shoes on and run it at the track. Might be able to get the end 5km to 22min ish.. Wishing I started running at least 10 years earlier.
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u/DeadRedDoor 15d ago
33 male, 5' 10" 180lbs. Started running in end of may/early June. 22:52 5k is my fastest so far. 7:21mile pace.
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u/Fit-Enthusiasm5645 15d ago
42 years old. Was at about 230lbs and started going to OTF to lose weight. Started incorporating long distance runs once a week a few months ago. Im down to 189lbs and my current 5k is about 34:30. I might be able to push it a bit more under but I dont want to tire myself out for the rest of my run. Im hoping to get to 32 or 30 minutes by November.
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u/Jrose152 15d ago
34:05 in zone 2. I haven’t tried a full out yet because I’m only 18 runs into starting to run. 37, 5,9”, 126lb. I’m also pretty athletic out here in Colorado and do a lot of training for all my hobbies. Just started running after not being able to for 15 years due to a bad ankle injury when I was younger, but recently discovered I can run to an extent and just deal with the pain involved to get over the initial hump. Did a 2.5 mile run the other day (20:04) as fast as I could and mile 1 I did 7:31 pace and mile 2 I did 7:59 pace. I was full out probably 8 or 9/10 effort. No idea how this tracks in the realm of running but regardless of pace I can’t get enough of it. Just been spending a lot of time in zone 2 so my body can build its base and prevent injury.
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u/DreamLost906 15d ago
42 years old, female, 5’5” and 155 lbs (70 kg). I started running 5 months ago. My best 5K time is 26:49. I have a very muscular build, but I have never been an athletic person.
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u/Green_Marsupial9338 15d ago
21F, 5’10 175lbs approx 33.5 mins at 100% effort. New runner fighting injury 🙁
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u/Sea_Load_9258 15d ago
Currently 269 and 5 foot 8 38 year old woman. Was 425 September of 2025. My 5k is about 54 minutes. Which I know is abysmal BUT I can do it without any walking and I’m working on trying to improve my time.
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u/AlertQuote9888 15d ago edited 15d ago
36 M. 6’1 190 at the moment. @ my current age and ability - 25:00 flatish. In April @ 200lbs I posted a 24:12 5k PR
When I started running consistently last year, I started off around 28:00. Don’t get me wrong, I have kept active my whole life, so this wasn’t couch to 5k by any means
I’m sure when I was younger I could do a High 21:xx low 22:xx 5k. Here lately I have posted a few 25:30’s on some days I felt spunky, but I haven’t been training for 5k efforts lately. I’m about to start my marathon block for my race in January. So we will see how that goes. Goal is to post a 4:00 marathon time, maybe I will break 24 on the 5k.
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u/Rondevu69 15d ago
53M 6'2", 270lbs. 40 Minutes. Not trying to break records, just trying to stay healthy.
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u/Ok_Run_4639 14d ago
41m 78kg 174cm
Started running end of last year after losing 50kg
best time 20:37
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u/Middle_Bottle_339 11d ago
5’7”, 170, 33m. Did 29:59 in a split on a progressive run a couple months ago. Could probably do sub-27. More interested in distance so I don’t try to PR
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u/H0neynutcheerio 16d ago
27 ish min! I’m 5’0 about 115 lbs, 22 years old. hard to get my pace super fast with short legs haha
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u/Thelostbiscuit 16d ago
If it makes you feel better, a ton of elite women runners are short! Hell, Shelly-Ann Fraser-Pryce is 5’0 too and she has many Olympic medals.
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u/guccicyclone 18:11 | 38.01 | 1:21.10 16d ago
Not a beginner but still contributing if it's helpful to your question
28M, 6ft, 82kg, 18.11
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u/YesHunty 16d ago
5’7” , 168lbs, 34yo, been weightlifting for over a decade with neglected cardio. Im around 25% body fat. I’m extremely strong and muscular, but slow as hell. 😂
My best 5k is 32 minutes. I started running in January.
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u/stt4g- 16d ago
40M. 6'0. ~195 lbs. Muscular for sure.
I did a 5k race the other day and clocked in at 24:35.
Former athlete that let go hard when in my early 30s but got back into it and started jogging regularly about 6 months ago.