A 5km run on a treadmill is the most popular running distance and where every aspiring runner begins. Studies reveal that 9 million of us each year put on our running shoes, tie up our laces and enter a 5km race, with nearly 85% of us completing the race. But how long does it take to run 5km on a treadmill?
On average, a beginner normally runs 5km on a treadmill between 25-35 minutes. An intermediate runner is between 20-25 minutes, and an advanced runner from 15-20 minutes. In fact, the current world record for a 5km run is 12:46.
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Average Time To Run 5km on a Treadmill
| 5km Time | Treadmill Speed | Average Calories |
| 15 minutes | 20km (12mph) | 172 |
| 20 minutes | 15km (9.3mph) | 229 |
| 25 minutes | 12km (7.5mph) | 287 |
| 30 minutes | 10km (6.2mph) | 344 |
| 35 minutes | 8.6km (5.3mph) | 401 |
| 40 minutes | 7.5km (4.6mph) | 459 |
| Average Time to Run 5 km on a treadmill For Males | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 30:05 | 20:05 | 17:00 | |||
| 20-25 | 29:35 | 21:00 | 16:35 | |||
| 25-30 | 29:50 | 19:40 | 17:00 | |||
| 30-35 | 30:05 | 19:50 | 17:10 | |||
| 35-40 | 30:25 | 19:55 | 17:35 | |||
| 40-45 | 32:40 | 21:20 | 19:00 | |||
| 45-50 | 33:50 | 21:50 | 19:35 | |||
| 50-55 | 35:25 | 24:35 | 20:20 | |||
| 55-60 | 37:00 | 25:40 | 22:55 | |||
| 60-65 | 40:15 | 27:15 | 24:20 | |||
| Average Time to Run 5 km on a treadmill For Females | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 36:40 | 25:05 | 20:25 | |||
| 20-25 | 37:05 | 22:55 | 20:00 | |||
| 25-30 | 37:10 | 23:10 | 20:20 | |||
| 30-35 | 37:20 | 23:30 | 20:40 | |||
| 35-40 | 38:05 | 24:20 | 21:10 | |||
| 40-45 | 38:30 | 24:55 | 22:15 | |||
| 45-50 | 38:40 | 25:15 | 22:55 | |||
| 50-55 | 38:45 | 26:05 | 23:25 | |||
| 55-60 | 42:40 | 27:55 | 24:35 | |||
| 60-65 | 45:10 | 30:05 | 25:15 | |||
Like any running distance, there are many variables you need to consider to assess if you are running at the right speed. The type of treadmill can also impact your 5km time. Cheaper treadmills have more flex in the blet and running pad which can slow down your run. Similarly, a belt treadmill is slower to run on than a slat treadmill.
Don’t worry if your current 5km treadmill time is between 35-50 minutes because this is expected for many people starting with running after years of absence. Athletes train for decades to improve their 5km time and often only achieve seconds faster each year.
Regardless of the time, a 5km run is an excellent distance to estimate your fitness levels and to notice if you’re improving. On average most runners test their 5km time every 6 months. A fast 5km time is extremely challenging because you generally need to run at high intensity for the entire distance to lower your time.
Other Running Distances You Might Find Interesting To Know
How Fast Can You Walk a 5k On a treadmill?
On average, if you walk at a very brisk speed of 4mph (6.4km), you will cover 5km in 46 minutes on a treadmill. 4.5mph (7.2km) is the fastest you can walk on a treadmill without jogging or running. It will take you 41 minutes to walk 5km at this walking speed.
For most beginners, a combination of fast walking at 4mph (6.4km) and jogging at 5mph (8km) can give you a respectable 5km time of between 35-45 minutes. My recommendation for a 5km time using the walking and jogging method is;
- Brisk walk 4mph (6.4km) for 1km
- Jog at 5mph (8km) for 1km
- Brisk walk 4mph (6.4km) for 0.5km
- Jog at 5mph (8km) for 1km
- Brisk walk 4mph (6.4km) for 1km
- Jog at 5mph (8km) for 0.5km
Is It Easy to Run 5km on a Treadmill?
Typically it is easier to run 5km on a treadmill than outdoors, on a track or the road. When running on a treadmill, you are not using forward momentum, which slows you down when running outdoors. Furthermore, there is no wind resistance, and a treadmill is flat with no inclines.
When running on a treadmill, it’s easier to keep the pace you select for your 5km. If you want to run a 25 minute 5km, you set your treadmill speed to 12km and run until you reach your distance. The speed can easily be increased or decreased by using the button. When you run outside, you’re mainly running from feel and instinct. It’s very difficult to achieve the same results without years of practice.
Finally, a treadmill provides you with more bounce and lift, making running faster and easier. When you run outside on the hard ground absorbs your pace, meaning you have to put more effort and energy into each step. Running on grass, mud, roads, and sidewalks really make it tough to achieve a fast 5km.
How Many Calories Can I Burn Running 5km?
On average, you will burn 300-400 calories if you run 5km at a time of 25-30 minutes. For example, a male weighing 200lbs who runs a 25 minute 5km will burn 364 calories. A female that weighs 175lbs and runs a 30 minute 5km will burn 320 calories.
However, the amount of calories you burn depends on the speed you run and your weight, height and sex. Obviously, the faster you run, your 5km implies the more calories you burn. However, if you’re well-conditioned to running 5km, you might not burn as many calories as someone new to running.
A valuable addition to your workout gear must be a heart rate monitor if you want precise data and statistics. A heart rate monitor will provide you with the most accurate calories burned information as it uses your exact heart and metabolic rate. Furthermore, it will assist you in running quicker 5km times because you can see your actual exertion rate, so you can run faster and harder.
3 Heart Rate Monitor Recommended By Record-Breaking Runners
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Can I Run 5km on the Treadmill Every Day?
Running 5km on a treadmill every day is a fantastic way to build fitness, lose weight and improve mental well-being. 5km is a perfect distance for beginners looking to get into running, and it’s not too demanding on your body that you won’t recover.
It’s not recommended to try and run your fastest 5km every day because it’s highly demanding on your central nervous system and muscles. Only go for a personal best 5km every 6 weeks or 6 months. It’s best to run at a comfortable pace in your lactate threshold zone, where you can hold a conversation and run.
For most people, that is a heart rate zone no higher than 150bpm. Alternatively, find the 5km pace that you can run without slowing down or stopping. This is the pace you should run 90% of your 5km. When you increase your 5km best time, re-calculate your baseline pace, and continue to improve every day.
How Long to Run 5km on a Treadmill Summary
If you’re running 5km in a time of 25-35 minutes, you’re definitely doing really well and considering having a good level of fitness. A lot more goes into a fast 5km time than just running at high speed on the treadmill, mainly years of hard specific training and reputation. If you are steadily increasing your 5km time over the years, you are moving in the right direction with your fitness goals.