5K – Syndication Server

Here’s what you need to know before running a 5K

Step up to the challenge.

When it comes to endurance running, the 5K is one of the most common and popular race lengths. While 10Ks and ultramarathons may provide longer distances and tougher challenges, most runners seem to enjoy the manageable length of a 5K.

So, what should a runner know before trying to tackle a 5K? Get your questions answered with this 5K guide full of essential information. Set yourself up for success with everything from basic details to in-depth discussions of 5K training plans. If you want to make it all the way to the finish line, here’s what you should know.

MORE: Optimize your workout with these 3 pre-run stretches

How many miles is a 5K?

Let’s start with some basic facts. Just how many miles is a 5K? As explained in this article on half marathon training tips, the Ks in 5K and 10K stand for kilometers. One kilometer is about 0.62 miles. That means a 5K, or five-kilometer race, will be roughly 3.1 miles long. As you can probably guess, that makes a 10K about 6.2 miles long.

Compared to 10Ks, half marathons, and full marathons, 5Ks offer runners a shorter race that still manages to make them break a sweat. It’s the perfect length for beginner runners and people who can’t find the time for longer races.

How to train for a 5K

When searching for a 5K training plan, you’re bound to discover countless tips from all over the internet. Many running coaches have designed their own training schedules, and there are always people on Reddit and other forums claiming to have the best tricks for training. Block out all that noise by focusing on reliable and time-tested resources.

If you’re new to the running world, try following a regimen like the Couch to 5K plan. Created in 1996 by amateur runner Josh Clark, the Couch to 5K training plan has grown to become one of the most well-known beginner running resources. There is even a Couch to 5K app that can help guide your workouts.

But what about more experienced runners? For people looking for a 5K training plan that goes beyond beginner tips, author and long-time runner Hal Higdon provides some of the best options. Higdon’s website details 5K training plans for runners of all different levels. When you’re ready for more intense training, challenge yourself by following the intermediate or advanced plans. Each plan runs for about eight weeks.

Start planning for Run Barbados, the Caribbean’s biggest running event

Join in on the fun.

When race organizer Zary Evelyn reps Run Barbados at international marathons, people are always drawn to the famously sunny and friendly destination.

“So, we lead in with Barbados, and then you convince them to come for the run,” Evelyn told me as we sat at the George Washington Coffee House in Bridgetown, Barbados. “The run is sort of like the deal clincher. The reason why they choose Barbados over somewhere else.”

Indeed, during my five days in Barbados, I could see why runners from around the world would be attracted to the scenic island. Especially since Run Barbados makes it worth travelers’ while by offering a three-day event.

Runners in a race through the city during Run Barbados. — *Photo courtesy of Barbados Tourism Marketing, Inc.*

“It’s come for a holiday and indulge your passion for your sport at the same time,” said Evelyn. “So, it’s not geared primarily at elites.”

This year, the event kicks off on Friday, December 6, with a nighttime one-mile fun run around the historic Garrison Savannah. In the early 1800s, Royal Engineers drained a swamp to become a parade ground for soldiers. Now, Garrison Savannah is the island’s horse racetrack.

“You come dressed up in fluorescent colors,” Kamal Springer, manager for sports tourism at Barbados Tourism Marketing, Inc., told me. “You have music, food, drinks. We try to make it more of a fun opening to the activity.” The 2023 race marked the run’s 40th year and involved lots of glow sticks.

Runners passing by an old stone building during Run Barbados. — *Photo courtesy of Barbados Tourism Marketing, Inc.*

Saturday and Sunday, runners move to the rugged and hilly east coast for longer races. On Saturday, they can choose between a 5K or 10K. On Sunday, the options are a half or full marathon.

“If you do all three days, you get special challenge medals,” Evelyn said.

For the fun mile, 10K, and marathon, you get a gold challenge medal. Runners win silver by either combining the mile, 5K, and marathon or the mile, 10K, and half. For the bronze, runners must complete the mile, 5K, and half marathon.

“But you get a medal in any case for every race,” Zary said. Medal collectors will love Run Barbados.

Before COVID-19, Run Barbados was the Caribbean’s biggest running event, with 2,765 participants in 2019. Now, it’s climbing back up toward pre-pandemic numbers. Most of the visiting runners come from North America and the Caribbean. Springer hopes the new Barbados Tourism Marketing, Inc. office opened in Panama last year will attract more Latin American runners.

“We know that Ecuadorians and Colombians typically are long runners, so we’ll try to encourage more of them to come,” said Springer. “And then Panama has a close tie with Barbados, so we’ll try there as well.”

People running over a bridge during Run Barbados. — *Photo courtesy of Barbados Tourism Marketing, Inc.*

Wherever you’re from, if you want to roll sun, water sports, Caribbean food, and music into your running vacation, start planning for December 6-8.

Disclaimer: While this article was not sponsored, Outdoors Wire did visit Barbados during a press trip with Visit Barbados. As always, Outdoors Wire operates independently, and this doesn’t influence our coverage.

Chiefs announce annual 5K run with a catch

This year’s Kansas City Chiefs 5K run will be… virtual? Find out all the details here.

The Kansas City Chiefs and Arrowhead Events are hosting their ninth-annual 5K run this year, but it comes with a catch.

First, the annual event is being redubbed from the “Arrowhead 5K” to the “Red Friday Run” presented by team sponsor GEHA. That change also signals the major catch. This year’s run won’t be held at Arrowhead Stadium or any particular racecourse, according to the team press release. This year’s race will take place virtually and is set to coincide with the Red Friday celebration for the season opener vs. the Houston Texans on Thursday, Sept. 10. Since it’s a Thursday game, the race and Red Friday celebration will take place on Wednesday, Sept. 9.

With a virtual racecourse, the Chiefs are hoping the race will be more inclusive to members of Chiefs Kingdom across the world.

“We are very excited to roll out this year’s 5K as part of our annual Red Friday celebration,” Chiefs Director of Events Jeremy Slavens wrote in the press release. “Shifting to a virtual race provides Chiefs fans from near and far the opportunity to connect with the team in a new and unique way as we kick off the 2020 NFL season here in Kansas City.”

Once participants in the race complete their 5K, the team asks that they take a photo in their Chiefs gear with their Red Friday flag and post it on social media using the hashtag #RedFriday.

All participants in the race will receive the following items:

A 2020 Red Friday Flag
A Red Friday Run T-shirt
A Red Friday Run Bib
Unique content via the RaceJoy app

Registration for the event is open at www.chiefs.com/redfridayrun. They have two registration options available: Early-bird and Pre-event registration. Early-bird is open today through Monday, Aug. 31, is $30.00 for the general public and $25.00 for Chiefs Season Ticket Members. Pre-event lasts from Tuesday, Sept. 1 through Sunday, Sept. 13, is $40.00 for the general public and $35.00 for Season Ticket Members.

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