If you’ve just started running and your 5K time is nowhere near 30 minutes, I want to say this loud and clear – that is completely fine.
There’s this unspoken idea floating around that you’ve got to run 5K in under half an hour to be considered a “real” runner, and honestly, it’s nonsense. Especially if you’re just starting out. Running is about showing up, putting one foot in front of the other, and doing it in a way that feels right for you. That’s it.
The 30-Minute Myth
Somewhere along the way, 30 minutes became the magical 5K goal. It’s neat, it’s round, it fits into the narrative of certain training apps and it often gets thrown around like it’s the benchmark everyone should aim for.
But it’s not actually realistic for a lot of people. Especially beginners. That’s not me being patronising, it’s just the truth backed up by actual data.
So What’s “Normal” Anyway?
Strava shared some data that gives a much clearer picture of what’s actually going on when it comes to average 5K times and surprise, most of us are not smashing that 30-minute mark.
According to their stats:
- The average first 5K time for millennial women (aged 28–43) is 35:14
- For Gen Z women (aged 12–27), it’s 35:02
- Gen X (aged 44–59) come in at 38:24
- Boomers (aged 60–78) recorded an average of 53:22
Even when looking at all 5Ks (not just people’s first attempts), the average times still didn’t dip under 30 minutes:
- Millennial women: 30:56
- Gen Z: 30:17
- Gen X: 33:15
- Boomers: 38:08
And keep in mind, Strava users are typically more fitness-focused, so in real life, these times are probably even slower on average.
You Are Not Your Pace
When you’re new to running, it’s easy to get caught up in numbers. But pace is just one small part of the picture. It doesn’t tell anyone how hard you worked, how many times you had to give yourself a pep talk just to get out the door, or how proud you felt afterwards.
That first 5K is a massive milestone. It’s often the first time you think, actually, I can do this. So don’t let a number take away from that moment. You don’t have to be fast to be a runner. You don’t need to shave minutes off your time every week. You just need to keep showing up.
Enjoy It, Don’t Overthink It
When you start stressing over pace too early on, it can take the joy out of running. And running should be something that lifts you up – not something that makes you feel like you’re falling short.
Most people start running for their mental health, to feel fitter, to have a bit of time for themselves. None of that depends on how fast you can run 5K.
In fact, slower running has loads of benefits – it’s easier on your joints, builds endurance and gives you time to actually enjoy the fresh air, the playlist you love, or just the fact that you’ve carved out a bit of time for you.
Why parkrun is perfect for beginner runners
If you’re new to running and looking for a fun, supportive way to get out there, parkrun is brilliant. These free, weekly 5K events happen all over the UK and beyond, and they’re all about community, not competition. You don’t have to be fast – lots of people walk parts or all of it and everyone cheers you on.
It is a great way to experience the magic of crossing a finish line and meeting other runners who are at all different levels. Plus, it takes the pressure off pace because the focus is really on showing up and enjoying yourself.
If you’ve never tried one, I highly recommend finding your local parkrun and giving it a go. It might just become your new favourite way to run.
Sub-30 Is Not the Finish Line
There’s no award for running 5K in 29:59. You don’t get a badge or a medal. It doesn’t make you more of a runner than someone who runs it in 39:59. And you’re not less of a runner if you walk bits of it.
Wanting to improve your pace is great – if that’s a goal that feels good to you. But there’s absolutely no pressure to chase speed if that’s not what you’re about. You might be aiming to run continuously, build confidence on hills, or just stay consistent each week – all of those are brilliant goals too.
Focus on Your Journey, Not Everyone Else’s
Comparison is so easy in running. Whether it’s on Strava, Instagram, or when you’re at parkrun and someone breezes past you in the final stretch. But your running journey is personal and no one else is living in your body, your life, or your schedule.
Maybe your 5K takes 40 minutes right now (my first one did too). Amazing. You ran 5K. You did the thing. Be proud of that.
And if you do want to get faster, it’ll come in time. Gradually. There’s no rush. There’s no rulebook. You’ve got permission to run your own way.
A Few Reminders
- There’s no such thing as too slow
- You’re allowed to be a beginner
- Progress takes time, and you’re doing just fine
- Your body is doing something incredible, no matter the pace
So if you’ve been feeling a bit disheartened because your 5K isn’t under 30 minutes, I hope this has reassured you, you are not behind. You’re out there doing it, which is more than most people.
Forget the stopwatch. Forget the pressure. Run because it makes you feel strong, free, or just a little bit more like yourself. That’s more than enough.
For more wise words check out my Beginner Runner guides
If you really want to improve your time, or just make your running journey a bit easier and more fun, I highly recommend checking out Runna. It’s been a game changer for me with training plans that fit around your life, whether you’re just starting out or looking to hit new goals.
And if you want to give it a try, you can use my code RWR2 for 2 weeks free. Because every bit of support helps when you’re chasing those personal bests!
