Popular running distances: Everything you need to know
If you’re a newcomer to running or thinking of graduating to longer challenges, you might need some help working out how far you need to go to hit training or race day targets. Maybe you need to convert 5km to miles, or find out why marathons are 26.2 miles and not a sensible round number. Here are all the answers to your questions about distance.
Popular race distances
How many miles is a 5K?
A 5k run is the same as 3.1 miles, a great manageable distance to choose for your first race.
It’s accessible and achievable for almost anyone, hence the still gowing popularity of the free Saturday morning parkrunstaking place all across the country. Some people treat them as 5k races but for many others they’re simply an appealing way to get the distance covered in the enthusiastic company of others. Of course they would say this, but parkrun’s organisers insist that 5k is the ideal distance: ‘The time taken to complete a 5k hits the sweet spot for realising overall health benefits, but without some of the potential issues that can be associated with training for longer distances like the marathon,’ they say.
While marathon training could take over a significant chunk of your life, getting ready for a 5k race is far from all-consuming. It’s far enough to feel challenging if you push it, but also short enough that it won’t be long before you’re grabbing a post-run snack.
If you’re completely new to running or you are building back up from an injury, our beginner's 5K training plan will help you work up to the distance steadily but safely.
If you're already accustomed to running at least three or four times a week, and have done so for a minimum of two months, then our intermediate 5K training plan is perhaps a better fit for you. Before you start this plan, your weekly mileage should be around nine miles – including a long run of three miles – and you should be able to run for about 30 minutes without stopping.
If you're a more advanced runner, you may want to run your 3.1 miles faster and stronger than you've done in the past. To get better, you'll want to slot different types of running into your weekly training plan, such as hill workouts, speed sessions and longer runs.
How many miles is a 10K?
A 10K is 6.2 miles, and one of the most popular race distances out there – and for good reason. While it challenges you to run at a fast pace over a longer distance, a 10K won't wipe you out completely, making it a great option for new runners and more experienced racers alike.
Every year, tens of thousands of runners flock to 10K races across the UK and overseas. If you've signed up for a 10K race, we recommend spending at least eight weeks preparing for the event so you know you can complete all 6.2 miles comfortably.
How many miles is a half marathon?
The half marathon is a distance that attracts many runners. It hits that sweet spot between being tough enough to require serious training and good endurance, yet not as all-consuming as preparing for a full marathon. If you've nailed the 10K, stepping up to a half marathon feels like a natural progression. You've got a solid fitness base, and you can gradually amp up your training without it taking over your life.
Unlike a 5K, where you could essentially wing it, the half marathon asks for a bit more commitment. Training for 13.1 miles is a challenge, sure, but it's can still fit comfortably alongside work, family, and everything else in your week. Plus, it's a milestone that sets you up perfectly if you're dreaming of tackling a full marathondown the line.
How many miles is a marathon?
It will come as no surprise for you to learn that a marathonis twice as far as a half marathon, which means 26.2 miles or approximately 42.2km.
There’s no avoiding the fact that running a marathon is a major challenge – that’s why so many people ask for sponsorship for doing one – but finishing a marathon is one of the most exhilarating experiences available. It takes time to prepare. Choose a training plan that fits with your ability and any realistic time goal you may have in mind. Generally speaking you should be allocating somewhere between 16 and 20 weeks to be ready to run a full marathon distance.
Why is a marathon 26.2 miles?
The marathon distance stems from the ancient story of Pheidippides, the Greek messenger who is said to have run some 25 miles from Marathon to Athens to deliver the news of a Greek battlefield victory. The first Olympic marathon, measuring 40 kilometres – or just under 25 miles – was held in Athens in 1896. The current distance of 26 miles, 385 yards was first run at the 1908 Olympic Games, when the British Royal Family decided that it should start at the gardens at Windsor Castle and finish under the Royal Box at the White City Stadium.
How far is an ultramarathon?
Any footrace that is longer than 26.2 miles – a marathon – is considered an ultramarathon. The most common ultramarathon distances are 50K (31 miles), 50 miles (80.4km), 100K (62 miles) and 100 miles (160.9km).
However, once you’re beyond marathon distance, it’s uncharted territory and that means all manner of other formats. There are ultra challenges set by time rather than distance, where people see how far they can go in 24or 48 hours. The records for those are currently 319.6 km (198.6 miles) and 473.5 km (294.2 miles) if you’re keen. You could try and set an FKT (fastest known time) on a local trail. Or how about a nice backyard ultra, where everyone runs a 4.167-mile loop every hour until there’s only one person left? (The reason for that distance number is that if you do the loop 24 times, you’ll have covered exactly 100 miles.)
Most ultras take place on trails rather than roads, so acquiring good trail shoes is very wise. However, the truly masochistic have also competed in ultra races in abandoned railway tunnels and round and round athletics tracks. They also often have mandatory requirements for other kit, so make sure to check that.
These longer distances also require you to be clued up on all things nutrition. You’ll need to ensure you are always adequately fuelled, which may take some trial and error when training.
Other race distances
If you'd rather go for something less mainstream but not too outlandish, consider running a slightly lesser known (but no less important) distance. These distances include the 8K (which is just shy of 5 miles), 15K (9.3 miles) and 10 miles (16.1km).
Additionally, much shorter, single mile events are also becoming popular. These are ideal for those who have just dipped their toes into running, as well as those who really want to put their explosive speed to the test.
Distances on the running track
The length of one lap of a standard outdoor running track is 400m, as measured in lane one (the inside lane, also known as the fast lane). This is just less than a quarter of a mile. One lap on a standard indoor track, meanwhile, is 200m, which is exactly half of the distance of a standard outdoor track.
Here are some other helpful running track measurements:
100m: the length of one straightaway
800m: roughly half a mile, or two laps of the track
1600m: roughly one mile, or four laps of the track
The 5000m and 10,000m are also popular race distances, and essentially track equivalents of the 5K and 10K respectively. The 5000m equates to 12.5 laps of the track, and the 10,000m requires you to run 25 laps.
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