Running 5 miles safely without overtraining depends on your fitness level, but beginners should aim for 45 to 75 minutes per run once built up, spread over 8 to 12 weeks of gradual training.[1][2] Start slow with run-walk intervals to let your body adapt, keeping most runs easy at a conversational pace where you can talk without gasping.[1][2]
New runners often jump in too fast, leading to shin splints or knee pain because muscles and bones strengthen slower than your lungs and heart.[1] Experts recommend a base-building phase of about three months, following the 80/20 rule: 80 percent easy runs at a relaxed effort (around 4 out of 10 on the rate of perceived exertion scale, or RPE, where breathing stays steady), and just 20 percent with light speed efforts like strides later on.[1] This cuts injury risk by giving tissues time to toughen up.
For a beginner, begin with short sessions like 30 minutes of run 3 minutes, walk 1 minute on certain days, plus rest days and a long run starting at 2 miles that grows by half a mile weekly.[2] Stay in heart rate zone 2 (60 to 70 percent of max) for most training to build endurance without strain.[2] Apps and plans designed for starters emphasize strength work and mobility to support joints, easing you into continuous running.[5]
Intermediate runners with a base of 10 to 15 miles per week can handle 5 miles in 50 to 60 minutes comfortably after 6 to 8 weeks of sharpening.[2] Even then, mix in warm-ups, cool-downs, and easy paces; one example workout covers 6.5 miles in 80 minutes with strides but keeps pounding low for safety.[3] Listen to your body: if legs feel heavy or pain lingers, add rest or cut back.
Track progress by time on feet more than speed at first. A good beginner 5-mile goal is 60 to 75 minutes, focusing on finishing strong rather than racing.[2] Consistency beats intensity, with rest days vital for recovery.
Sources
https://www.runnersworld.com/training/a69786605/beginner-running-base-training-plan-12-weeks/
https://www.live4well.io/blogs/sports/the-ultimate-10k-training-plan-from-beginner-to-advanced
https://www.coachjayjohnson.com/blog/newsletter-how-kids-go-from-4:24-to-4:14-and-5:17-to-5:03
https://www.triathlete.com/training/benchmark-a-better-you-week-3-run-workouts/
https://www.nonetorun.com/blog/the-best-beginner-running-apps-for-2026
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