Fitness

Want to Run a Fast 5K? Here’s Everything You Need to Do

Published

1 year ago

December 19, 2024

Want to Run a Fast 5K? Here’s Everything You Need to Do

Just about anyone can run a 5K. At 3.1 miles, it’s long enough to challenge both the beginner and advanced runners, and everyone in between. Perhaps this is why so many of us, especially those who are just getting started with running, are interested in tackling the distance. But with so much variability, it’s not easy to figure out what makes a good 5K time, and how to set your own goals.

That’s why we dug up data on the average 5K finish time. Plus, we reached out to a couple of coaches to help you set your own 5K goals and understand what it takes to get better at running the distance. Here’s what you need to run your best.

What’s a good 5K time?

The average 5K finish time is 39:02, based on data collected from 2000 to 2018 and reported by Run Repeat. Meanwhile, the average 5K finish time for Strava users across the globe who uploaded their runs from September 2023 to August 2024 was 28:30 and in the U.S., runners clocked an average of 28:28 for 3.1 miles.

These could all be considered good 5K times. However, finish times are relative to a variety of factors, including fitness level, experience, current training, age, and more.

For example, “someone’s age can influence someone’s finishing time because as we age, physical capabilities tend to decline, which can lead to slower running speeds and longer finish times,” says Melissa Kendter, an ACE-certified functional strength trainer and running coach.

Finish times can also vary depending on gender. For example, the average finish time for men, according to Running USA based on race data collected from 2013 to 2023, is 32 minutes and for women, it’s 39 minutes.

Simply put: Someone else’s fast may be considered someone else’s slow, and vice versa. This is why you should set your own goals that are personal to you, and also look beyond finish time and focus on giving your best effort.

How can I set a good goal time for my first 5K?

When it comes to goal setting for a 5K, remember that you don’t always have to set a goal to finish in a certain time—especially if this is your first go at the distance.

“Your goal could just be to complete a 5K. It could be focusing on finishing the race regardless of the time. Just an accomplishment of doing it, I mean that in itself is huge. Not everybody’s going out every day running 3.1 miles,” says Kendter.

You can also focus your training and racing on improving your mental health or overall fitness, she adds.

If you do want to hit a specific time goal, you can predict your 5K finish time with a time trial before you start training and then set your goal time based on how you did.

To estimate your 5K pace with a one-mile time trial, Kendter recommends starting with a 10 minute jog to warm up then running one mile at your best effort.

After you finish, plug your total time into a race pace calculator, like ours, to estimate 5K finish time. You can also use our training pace calculator, using that mile time, to figure out your paces for workouts like long runs, tempos, and intervals leading up to race day. This can especially come in handy if you don’t have access to a coach, says Kendter.

What can you do to make sure you run your best?

Build Your Aerobic System

To complete the 5K comfortably, you have to consider it as both an endurance and a speed event, says Kendter. “You have to train your aerobic system to carry you through the 20 to 30 minutes, or however long it takes you. But you also have to train for speed appropriately, so that your aerobic system can then support the speed that you want,” she explains.

To do that, you want to include different types of runs throughout the week.

What types of runs should you do? Kendter recommends following a training plan that has a mixture of speed, long, and easy runs on the schedule each week, and lasts about four to eight weeks. This will not only help you build the endurance and speed you need, but it will also keep you consistent, which is important too.

“Just like anything else in life, it’s deliberate practice,” says Benson Lang’at, RRCA coaching certification instructor and level 2 certified coach, who stresses the importance of nutrition, stretching, and strength training in addition to running. “Really to get faster, you’ve got to do the things that help you meet the demands of what you’re trying to accomplish,” he adds.

This means running longer to build a solid base before implementing speed workouts like interval and tempo runs to get faster, and even developing and executing a good racing strategy to help you reach the finish line.

Add Speed Workouts to Your Calendar

As we mentioned, speed workouts play a critical role in training for a 5K because they will help get fitter and faster.

“You only want to do one to two speed workouts a week, and you want to pace them appropriately throughout the week, so that your body can recover in between and then gain the adaptations from the hard work,” says Kendter. This is why your speed workouts should be completed before a rest day, easy run, or active recovery day.

To help you get faster, Kendter recommends completing 10 rounds of one minute hard, one minute easy intervals to start. Then each week you can progress your workouts by increasing the intervals by one minute. This workout will help to train your VO2 max system, she says.

You can also add distance-specific speed work like 400-meter repeats to your calendar. Kendter recommends completing six rounds of 400 meters with a recovery jog of 400 meters in between each round. This workout should equal out to about four to five miles.

Monitor Your Progress

As you gear up for your first or next 5K, you can check your splits during or after your workout to make sure you’re hitting your goal paces. If you have a running watch like a Garmin or Coros, you can easily monitor your split times on your wrist, or you can record them and predict your finish time with a pace chart or calculator postrun.

If you notice you’re consistently hitting your target paces for each interval after adequate recovery, then this can be a strong indication you’re on track to hit your goal time for a 5K, says Lang’at. For example, if your goal is to break 20 minutes, then you’d want to complete 400-meter repeats at approximately a 5:39 min/mi pace, he explains.

Check the Elevation Map

Geography is another factor that can influence your race day performance, especially if you can expect to run hills on race day.

Even the slightest elevation change can slow you down, says Lang’at. This is why he recommends running hills when your training if you can expect to run them on race day.

It’s also why many runners opt for a flat or downhill course if the goal is to run a personal best.

Train for the Elements You Can Expect on Race Day

When it comes to running your best it’s important to understand how your body will respond to the weather, especially if you’re aiming for a personal best. For example, in colder conditions you want to make sure you’re dressed properly, particularly not wearing too many extra layers, and in hotter conditions you want to make sure you’re well hydrated (you always do, but especially when you’re overheated and sweating more).

Luckily, setting yourself up for success doesn’t have to be overly complicated. For starters, you can acclimate yourself to the certain weather conditions by training in them, says Lang’at. Also, check for season-specific gear guides to make sure you’re dressed appropriately (and can test our your outfit before race day).

Work With a Coach

If you really have your eyes set on running your best, working with a coach is a good approach to take.

If you want to hit a certain goal time, then working with someone who can guide you, will help you better manage your expectations, says Lang’at. For example, if you want to break 25 minutes, a coach can assess your fitness levels and adjust your training so you can reach this goal. Also, throughout your training a coach can monitor your progress and adjust your training accordingly, and also keep you motivated.

Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.

Fitness

5 top-rated exercise bikes for home to stay active, burn calories, and boost fitness in 2026

Published

11 hours ago

December 19, 2025

Press Room

We are inching towards the end of 2025, and it’s time for New Year fitness resolutions. Staying active during the year-end can be tough. Cold weather, holiday celebrations, and packed schedules often push workouts to the back, leaving many feeling sluggish or stressed. But you don’t have to wait for the new year to get moving. An exercise bike offers a simple, no-excuses solution, bringing effective workouts right into your home. It eliminates travel, weather, and time barriers, making it easy to stay consistent.

No gym. No excuses. End the year fitter with a home exercise bike. (Adobe Stock)

Beyond convenience, cycling is a low-impact exercise that improves cardiovascular health, boosts mood through the release of endorphins, and helps manage holiday weight without straining the joints. Even short, daily rides can maintain energy, strengthen the heart, and support overall wellness, helping you finish the year fitter, healthier, and more active.

Why choose an exercise bike?

Exercise bikes offer a low-impact cardio that works. Here are some key reasons why an exercise bike may be better than doing no exercise at all!

Joint-friendly cardio

A report by the Scandinavian Journal of Rehabilitation Medicine Supplement states that cycling delivers an effective cardiovascular workout without the high-impact stress on knees and joints that comes with running, making it ideal for year-round use.

Metabolic boost

Regular pedalling helps keep your metabolism active, supporting calorie burn even on lighter or rest days. Consistent cycling can help maintain an energy balance and assist in managing holiday weight gain.

Mental clarity

Beyond physical benefits, cycling serves as a form of active recovery. A short ride after a long day can help reduce stress, improve focus, and boost your mood, thanks to the release of endorphins and gentle movement that relaxes both your body and mind, reports Health Shots.

Helps you keep lifestyle diseases at bay

According to a study published in the journal PLOS Medicine, cycling can help prevent diseases like heart attacks, hypertension, and type 2 diabetes, which stem from living a sedentary lifestyle. If practised regularly, cycling can even help you manage or control pre-existing lifestyle diseases as well.

5 top-rated exercise bikes for home to stay active

If low-impact, joint-friendly workouts are your goal, HT Shop Now has shortlisted 5 exercise bikes for home based on user ratings, reviews, and overall feedback. Ideal for beginners or those returning to fitness, they support knee-friendly cardio, help maintain stamina, and make home workouts convenient and effective.

The Sparnod SAB-05 Air Bike Exercise Cycle is perfect for a full-body, low-impact workout at home. Its dual-action arms and legs provide simultaneous upper and lower body engagement, while adjustable resistance allows beginners and advanced users to tailor the intensity. Ideal for anyone looking to boost stamina, burn calories, or rehabilitate joints safely, the back support provides added comfort for longer sessions.

The PowerMax Fitness BU‑201 Dual Action Air Bike stands out with its adjustable cushioned seat and moving handles, making it comfortable and versatile for users of different heights. The dual action design engages both upper and lower body for a more effective workout. Non‑slip pedals ensure secure footing, while adjustable resistance lets you tailor intensity. Ideal for home workouts, it supports up to 120 kg and enhances overall cardiovascular fitness.

Looking for an exercise bike that keeps you motivated? The Lifelong Fit Pro Spin Fitness Bike features a clear LED display, a smooth 7 kg flywheel, and adjustable resistance, allowing for fully customizable cardio workouts. Its cushioned, adjustable seat and non-slip pedals ensure comfort and stability, while supporting up to 120 kg. Perfect for home workouts, it helps track progress, burn calories, and stay consistent with daily fitness goals.

Looking for a cardio machine that’s easy on your joints? The Reach AB 110 Upright Air Bike provides a smooth, low-impact workout with adjustable resistance and both moving and stationary handles, offering varied exercise options. Its cushioned seat adds comfort for longer sessions, and the design minimises knee and joint strain. Ideal for home gym cardio, it supports up to 110 kg and helps you stay active safely.

Many users love the Cardio Max JSB HF175 Exercise Cycle for its ease of use and versatility in home workouts. The dual-action design allows you to work both your upper and lower body, while adjustable height and resistance make it suitable for all fitness levels. Easy DIY installation means you can start exercising quickly. Its sturdy build and smooth motion help users enjoy low-impact cardio sessions without straining their joints.

FAQ’s: 5 exercise bikes for home

Why choose an exercise bike for home workouts?
They offer low-impact cardio, easy accessibility, and consistent daily activity without the need for a gym.
Can exercise bikes help with weight management?
Yes. Regular cycling helps burn calories, boost metabolism, and support a healthy weight.
Are these bikes suitable for beginners?
Absolutely. Adjustable resistance and seats make them beginner-friendly and customizable.
Do exercise bikes strain joints?
No. Cycling is a low-impact activity that protects knees and joints while providing an effective workout.

Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.

Fitness

Holistic health, fitness goes to the dogs

Published

23 hours ago

December 18, 2025

Press Room

Holistic health, fitness goes to the dogs

U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete an explosive detection training lane at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness Program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

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Back to U.S. Army Southern European Task Force, Africa

VICENZA, Italy — For the handlers of the 525th Military Working Dog Detachment, readiness isn’t just about the mission, it’s about maintaining the total health of their most trusted partners. Through the U.S. Army’s new Canine Holistic Health and Fitness program, the Vicenza-based detachment is redefining what it means to be mission ready, one paw at a time.

The Army established the K9H2F program under Army Directive 2025-16 to enhance the wellness, performance and quality of life of MWDs, Aug. 21, 2025. The directive mandates all Army MWD units to implement comprehensive health and welfare standards, aligning with Department of War and Army veterinary care policies.

Modeled after the Soldier Holistic Health and Fitness system, K9H2F takes a science-based, whole-dog approach addressing physical fitness, nutrition, behavioral health and recovery. For the 525th MWD team, that means every dog receives the same level of conditioning and care as any elite military athlete in uniform.

Unleashing potential: military working dogs benefit from new holistic health program — 1 / 2

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U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, conduct a take-down training exercise at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

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“Our dogs are tactical athletes,” said U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge assigned to 525th MWD Detachment (Vicenza), 18th Military Police Brigade. “They train hard, they work hard and they deserve the same attention to fitness, nutrition and injury prevention that we give our Soldiers. The H2F program helps us keep them in top condition so they can perform safely and effectively in any environment.”

A key component of the directive, the Partner and Wellness program, ensures handlers and their assigned MWDs relocate together during permanent changes of station, strengthening continuity and the human-K9 bond.

“When I PCS’d [permanently changed duty stations] to Italy, being able to bring my dog with me made a huge difference,” said U.S. Army Spc. Matthew C. Skalisky, a patrol explosive detector dog handler assigned to the 525th MWD Detachment. “It helps us maintain that trust and teamwork that can’t be replaced. The PAW program makes sure that bond doesn’t get broken.”

Each MWD now follows structured conditioning routines designed to build strength, endurance and agility while reducing the risk of injury. Specialized diets, recovery protocols and enrichment activities round out their regimen, ensuring each dog remains physically capable and mentally resilient.

Unleashing potential: military working dogs benefit from holistic health, fitness — 2 / 3

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U.S. Army Spc. Abigail M. Bentle, patrol drug detector dog handler, and Soyer, a military working dog, both assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Spc. Destiny Baker)
(Photo Credit: Spc. Destiny Baker)

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According to U.S. Army Sgt. Maj. Viridiana Lavalle, Military Working Dog program manager at Headquarters, Department of the Army, the initiative marks a major step forward in modern K9 care.

“Proactive and data-driven K9 care is essential for optimizing the performance and longevity of MWDs, directly impacting mission readiness and effectiveness,” Lavalle said. “By leveraging advanced analytics to monitor health metrics, exercise regimens and behavioral patterns, handlers can implement tailored care strategies that enhance the holistic health of MWDs.”

This strategic approach not only improves the physical capabilities of these vital assets but also supports K9 mental resilience, ensuring they are fully prepared for the demands of their critical roles.

“Ultimately, investing in comprehensive K9 care through data-driven insights enhances operational effectiveness, contributing to mission success and the overall safety of military personnel,” Lavalle said.

The holistic approach extends beyond the kennel. Handlers train alongside veterinary and behavioral specialists to better understand each dog’s unique needs, improving communication and enhancing mission effectiveness.

“The bond between handler and dog is everything,” May said. “When you have that trust, that connection, the dog performs with confidence. The H2F program helps us strengthen that bond through better training, stress management and recovery practices.”

From explosives and narcotics detection to patrol duties across Europe and Africa, the 525th’s military working dogs play a vital role in safeguarding Soldiers and installations. The K9H2F program ensures those capabilities remain sharp on every mission, in every environment.

“Investing in our dogs’ health is investing in readiness,” said U.S. Army Spc. Abigail M. Bentle, a patrol narcotics detector dog handler with the 525th MWD Detachment. “They’re not just assets, they’re teammates. When they’re healthy, confident and capable, our entire formation is stronger.”

Under the directive, the U.S. Army provost marshal general oversees program criteria and compliance, while the surgeon general of the U.S. Army coordinates implementation guidance. Commanders are required to meet new

Related Stories

Military Working Dogs: Guardians of the Night
https://www.army.mil/article/56965/military_working_dogs_guardians_of_the_night

Four-legged fighters
https://www.war.gov/Multimedia/Experience/Four-Legged-Fighters/

Fort Buchanan K9 team certification: readiness in the making
https://www.usar.army.mil/News/News-Display/Article/3813932/fort-buchanan-k9-team-certification-readiness-in-the-making/

About SETAF-AF

U.S. Army Southern European Task Force, Africa (SETAF-AF) prepares Army forces, executes crisis response, enables strategic competition and strengthens partners to achieve U.S. Army Europe and Africa and U.S. Africa Command campaign objectives.

Follow SETAF-AF on: Facebook, Twitter, Instagram, YouTube, LinkedIn & DVIDSkennel and enrichment standards within 90 days, and the policy will be incorporated into Army Regulation 190–12 within two years.

For the Soldiers and K9s of the 525th MWD Detachment, holistic fitness isn’t just a program, it’s a commitment to excellence that keeps both handlers and their four-legged partners ready for any mission.

Fitness

Bangladesh, US forces hold joint fitness exercise to boost readiness, cooperation

Published

1 day ago

December 18, 2025

Press Room

Bangladesh, US forces hold joint fitness exercise to boost readiness, cooperation

Members of the United States Marine Corps and the Bangladesh Army took part in a joint fitness and camaraderie-building exercise organized by the US Embassy. The Marine Corps Combat Fitness Test strengthened teamwork, trust and operational readiness among personnel from both…