Several 5k running races take place in the Holy City throughout the year. While it is possible to find a 5k in Charleston year-round, the late winter-early spring time period has the highest concentration of races in the area. During these months, we’re past the coldest days of winter, but there is still plenty of time before we start to feel the soaring heat of the summer sun.
As a result, now is a time when many people are starting to train. While this includes experienced runners, it also includes people who have signed up for (or who are thinking about signing up for) their first 5k. If you are getting ready to run your first 5k in Charleston, here is an overview of what you need to know:
5k Running Races in Charleston
When it comes to 5k running races in Charleston, you have lots to choose from. Charleston’s race calendar is full for much of the year; and, from April to June in particular, there are races just about every weekend.
We recently published a list of Spring running races in Charleston. Here are the 5k races on that list, as well as some of the 5k races that are scheduled during other times of the year:
- Save the Light 5k (February at Folly Beach)
- Where the Wild Things Run 5k (March at Caw Caw Interpretive Center)
- Beaufort Twilight Run (March in Beaufort)
- Race the Landing 5k (April at Charles Towne Landing)
- Beat Beethoven 5k (April in Summerville)
- Mullet Haul Trail Run (April on Johns Island)
- iFiveK (April in downtown Charleston)
- We Are Sharing Hope SC Race for Life (April in West Ashley)
- Lowcountry Emergency Services 5k (May in Mount Pleasant)
- HOPE Lope 5k (May on Johns Island)
- Race the Landing 5k (May at Charles Towne Landing)
- O.A.T. 5k (May on Johns Island)
- Moms’ Run 5k (May in Charleston)
- Floppin’ Flounder 5k (June on Sullivan’s Island)
- Hot Pursuit 5k (June in Goose Creek)
- IOP Beach Run 5k (July on Isle of Palms)
- The Dirt Dash 5k (September on Johns Island)
- James Island Connector Run (October in downtown Charleston)
- Isle of Palms Connector Run (October on Isle of Palms)
- Chili 5k (November at Laurel Hill County Park)
Do you know of another 5k in Charleston? Tell us about it and we’ll add it to the list.
Training for Your 5k in Charleston
Training for a 5k can be daunting. Whether you’ve never trained for a race before or you want to make sure you get the most out of your training time, following a good training plan can help. While you can buy training plans from a variety of online sources, there are also many free 5k training plans available.
Free 5k Training Plans
If you are looking for a free 5k training plan, here are some options from well-known publications and running authorities:
- Couch to 5k Training Plan (Runner’s World)
- Beginner 5k Training Plan (Shape.com)
- Beginner 5k Training Plan (Mayo Clinic)
- Intermediate 5k Training Plan (Hal Higdon)
- Advanced 5k Training Plan (Hal Higdon)
Sample 2-Month (8-Week) 5k Training Plan for First-Time 5k Runners
Most 5k training plans focus on ramping up your running volume and intensity over a six to eight-week period. This is a good amount of time to build a base, increase your aerobic capacity, and start feeling more comfortable running (or feeling faster on your feet). Combining the information from some of the free 5k training plans linked above, here is a sample 5k training plan for those who are looking ahead to a race. This is a beginner-level plan for first-time runners doing a 5k on a flat course in Charleston, SC:
Week 1
- Sunday: 30-minute walk
- Monday: Rest day or 20-minute walk
- Tuesday: 5-minute warm-up walk, one-mile run or run/walk
- Wednesday: Rest day or 20-minute walk
- Thursday: 5-minute warm-up walk, one-mile run or run/walk
- Friday: Rest day
- Saturday: 5-minute warm-up walk, one-mile run or run/walk
Week 2
- Sunday: 30-minute walk
- Monday: 20-minute walk
- Tuesday: 5-minute warm-up walk, one-mile run or run/walk
- Wednesday: Rest day or 20-minute walk
- Thursday: 5-minute warm-up walk, one-mile run or run/walk
- Friday: Rest day
- Saturday: 5-minute warm-up walk, one-mile run or run/walk, 10-minute walk
Week 3
- Sunday: 30-minute walk
- Monday: 20-minute walk
- Tuesday: 5-minute warm-up walk, one-mile run or run/walk
- Wednesday: Rest day or 20-minute walk
- Thursday: 5-minute warm-up walk, one-mile run or run/walk
- Friday: Rest day
- Saturday: 5-minute warm-up walk, one-mile run, 10-minute walk
Week 4
- Sunday: 45-minute walk
- Monday: Rest day
- Tuesday: 5-minute warm-up walk, 1.5-mile run or run/walk
- Wednesday: Rest day or 20-minute walk
- Thursday: 5-minute warm-up walk, 1.5-mile run or run/walk
- Friday: Rest day
- Saturday: 5-minute warm-up walk, 1.5-mile run, 10-minute walk
Week 5
- Sunday: 45-minute walk
- Monday: Rest day
- Tuesday: 5-minute warm-up walk, 1.5-mile run or run/walk
- Wednesday: Rest day or 30-minute walk
- Thursday: 5-minute warm-up walk, 1.5-mile run or run/walk
- Friday: Rest day
- Saturday: 5-minute warm-up walk, 1.5-mile run, 20-minute walk
Week 6
- Sunday: 45-minute walk
- Monday: Rest day
- Tuesday: 5-minute warm-up walk, 1.5-mile run or run/walk
- Wednesday: Rest day or 30-minute walk
- Thursday: 5-minute warm-up walk, 1.5-mile run or run/walk
- Friday: Rest day
- Saturday: 5-minute warm-up walk, 2-mile run, 20-minute walk
Week 7
- Sunday: 30-minute walk
- Monday: 30-minute walk or run/walk
- Tuesday: 5-minute warm-up walk, 2-mile run or run/walk
- Wednesday: Rest day
- Thursday: 5-minute warm-up walk, 2-mile run or run/walk
- Friday: Rest day
- Saturday: 5-minute warm-up walk, 2.5-mile run, 20-minute walk
Week 8
- Sunday: 30-minute walk
- Monday: Rest day
- Tuesday: 5-minute warm-up walk, 1.5-mile run, 15-minute walk
- Wednesday: Rest day
- Thursday: 5-minute warm-up walk, 1.5-mile run, 15-minute walk
- Friday: Rest day
- Saturday: 5k Race Day!
This is a sample couch-to-5k plan for individuals who are comfortable walking and running—even if only running at a slow pace for a few minutes at a time. Of course, before starting any exercise regimen, you should consult with your doctor to make sure it is safe, and it is important to focus on your nutrition and hydration as well.
Tips for Running a 5k in Charleston
Want some tips for running your first 5k in Charleston? We’ve got you covered:
1. Sign Up!
When it comes to training, there is no better motivator than having a race on the calendar. So, if you haven’t signed up for your 5k yet, do it! You’ll be glad you did; and, next time your training plan says to lace up your running shoes, you’ll be excited to get out the door.
2. Be Prepared for a Flat Course
The Lowcountry is flat. Really flat. While most 5k races have at least 100 feet or so of elevation change, in Charleston the number is closer to 10—for the entire race! So, while we certainly won’t discourage hill training, we will say that it isn’t exactly race-specific training for a 5k in Charleston. Focus your training on flat, smooth surfaces; and, if this happens not to be your first 5k, your race in the Holy City could be a good one to go for a personal record (PR).
3. Be Prepared for It To Be Warm
Even in late winter and early spring, it is not unusual for the high temperatures to occasionally climb into the 80s. If you are signing up for a summer 5k in Charleston, it could be well into the 90s (if not hotter) come race time. With this in mind, you should be prepared for it to be warm during your race.
Whether you are going for a sub-20-minute PR or you are planning to be on the course for a half hour or longer, you should check the weather regularly in the days leading up to your event. If it is going to be hot, dress accordingly, and plan to take in fluids before, perhaps during, and definitely after your run.
With that said, we do get some chilly mornings. If the forecast calls for 40s or 50s at the start of your race, you will want to dress for this as well. Give yourself some time to warm up before the race, but don’t get there so early that you’ll be standing around getting cold waiting for the start.
4. Allow Time for Parking
Charleston’s most-popular 5k races have hundreds, if not thousands of runners. Since Charleston is a small city, this large of a field can make it difficult to find parking before your race. This is especially true for 5k races at the beach—like those on Folly Island and Isle of Palms.
While you don’t want to be standing around getting cold before your race, you don’t want to miss the starting gun, either. So, do get to your race plenty early; and, if you end up being too early, consider sitting in your car for a while to stay warm.
5. Wear Good Running Socks and Shoes
While 5k races are relatively short compared to marathons and ultramarathons, five kilometers is still a good distance to run. With this in mind, you should not neglect your feet during your race. If you’re running a road 5k in Charleston, wear supportive shoes and comfortable socks that you know won’t give you blisters. If you’ll be running on the beach, consider wearing long socks (or gaiters) to help keep the sand away from your skin.
FAQs: Running a 5k Race in Charleston
How Many Miles is a 5k?
A 5k race is 3.1 miles. At a walking pace, covering the 5k distances takes around an hour. Elite runners can complete the distance in under 15 minutes, while many casual and first-time runners will have a finishing time somewhere between 25 and 45 minutes.
Can Anyone Run a 5k?
Yes, anyone can run a 5k! If you have never run a race before, you should not feel intimidated signing up. Many of the 5k races in Charleston have runners in their teens all the way up to runners in their 70s—or even 80s or 90s. If you are feeling motivated to sign up for a 5k as a way to start (or get back into) exercising, there are lots of couch-to-5k runners who will be out there with you.
How Much Should You Run Each Week to Train for a 5k?
How much you should run each week during your 5k training depends on several factors. These include your health, your running history, and your schedule—among others. Many beginner 5k training plans start with just a few miles per week and get up to eight or nine miles during race week (including the race). Advanced and elite runners may run 30 to 40 miles per week (or more), including multiple speed sessions on the track.
What is a Good 5k Time?
What constitutes a “good” 5k time is entirely up to you. That’s the great thing about running—while you have a community around you, it is a personal journey. Ultimately, everyone is out there for the same reasons—to push themselves, feel invigorated, and enjoy spending time outdoors. Charleston’s running community is incredibly supportive; so, whether you finish near the front or you are at the back of the pack, you never have to worry about what someone else thinks about your time.
Many 5k runners focus on benchmarks. For some, their goal may be to get under 10 or 15 minutes per mile. More experienced athletes may try to break the 20-minute barrier, and getting under six minutes per mile is a milestone for many long-time runners.
Are the 5k Running Races in Charleston Competitive?
While some 5k races in Charleston will have competitive athletes at the front, most runners are just out to try their best and have a good time. If you are interested in competing, check out some of the larger races like the James Island and Isle of Palms Connector Runs. Race the Landing at Charles Towne Landing is a multiple-race series that tracks runners’ points to crown an overall winner.
Is There a 5k on the Beach in Charleston?
Yes, there is a 5k on the beach in Charleston! The IOP Beach Run 5k takes place in July on the sands of Isle of Palms. Runners start in front of the Windjammer and head north under the Isle of Palms Fishing Pier before turning around at the halfway point. While the front of the pack can be competitive, the IOP Beach Run 5k allows walkers, and there is a youth fun run in the morning as well.
Do I Need to Register in Advance if I Want to Run a 5k in Charleston?
While several 5k races in Charleston allow walk-up registration, we recommend registering in advance. This ensures that you will get a bib, and most races only guarantee race shirts to runners who sign up by a certain date. Some races fill up quickly; but, for many, you can register online as late as one or two days before the race.