How to Choose the Right Race Distance (5K, 10K, or 15K) for Your Running Goal

This week, something interesting happened at work.

Race registrations opened for the event my company is partnering with this year. Distances offered: 5K, 10K, and 15K. Within days, colleagues started stopping me in the hallway, messaging me, asking the same question:

“Which distance should I sign up for?”

But underneath, I could hear the real questions:

• Am I capable?
• Is this too much for me?
• What if I choose wrong?

If you’re asking yourself the same thing right now, you’re not alone. Choosing your race distance isn’t about picking the “best” one. It’s about choosing the right one for your life, your season, and the runner you want to become.

Let’s walk through it. 

Step 1 — Start With Your Why

Before distance, before pace, before training plans… ask: Why do I want to run a race this year?

Your answer changes everything. 

• To prove you can run → 5K may be perfect

• To challenge yourself → 10K could fit

• To stretch your limits → 15K or beyond

There is no small goal. Only meaningful ones. 

Step 2 — Choose Challenge, Not Fear

A good race distance should feel: A little scary… but exciting. Not overwhelming. Not impossible.

Simple rule:

If your reaction is “No way” → too big

If your reaction is “That feels big… but maybe” → perfect

Growth lives in the “maybe.” 

Step 3 — Be Honest About Your Reality

Ask yourself:

• Where am I starting from?

• How much time can I realistically train?

• Am I building a habit… or building performance?

Quick guide:

5K → confidence, beginner-friendly, manageable

10K → real challenge, consistency required

15K → stretch goal, commitment + patience

None is better. Only better for you. 

Step 4 — How I Chose My Big A Goal This Year

Every year, I choose what I call my Objective A — my main, reach-for goal.

Not just a race. A direction. A version of myself I want to grow into.

And my process is always the same: 

1. I look at what I’ve done recently

The past few years were focused on trail running. Adventure. Ultra distance. Long days. Mental toughness.

I loved it. But… 

2. I notice what I’m craving now

This year, I felt pulled toward something different. Simpler. Going back to my roots.

Road running.

3. I choose the balance of challenge + desire

I didn’t want comfort. But I didn’t want misalignment either.

I wanted a goal big enough to stretch me… and exciting enough to pull me forward. So I chose distance. I chose road. I chose a challenge I want to train for.

That became my Objective A. This year, I registered for the Montreal Marathon because I wanted a road-running challenge that truly excited me.

And once that decision is made, everything aligns: 

• My training

• My mindset

• My focus

• My identity as a runner this season 

Step 5 — Choose a Race You Want to Train For

Most people choose based on race day. Experienced runners choose based on training season.

Ask:

• Does this distance excite me?

• Can I see myself training weekly for this?

• Will I feel proud at the finish?

Because you don’t become a runner on race day. You become a runner in the months before.

Step 6 — You Can’t Choose Wrong

There is no wrong race. Every race builds something: 

• Confidence

• Discipline

• Belief

• Identity

Running always gives back more than you expect. 

FAQ — Choosing Your Running Race

How do I know which race distance is right for me?

Choose a distance that feels slightly challenging but still realistic based on your current fitness and training time.

Should beginners start with a 5K?

Most beginners benefit from starting with a 5K because it builds confidence, consistency, and running identity without overwhelm.

Is it okay to choose a small race goal?

Yes. A meaningful goal is always better than a big goal that creates stress or discouragement.

When should I choose my main race for the year?

Ideally early in the season, so your training, mindset, and motivation can align around one clear objective.

How to Decide Between a 5K, 10K, or 15K

If you’re still unsure, here’s a simple way to choose:

Choose a 5K if: 

• You’re new to running

• You want to build confidence

• You want a manageable, achievable goal

Choose a 10K if: 

• You can already run a bit

• You want a real challenge

• You’re ready to build endurance

Choose a 15K if: 

• You want a stretch goal

• You’re ready for commitment

• You want to push your limits

If You’re Deciding Right Now

Here’s my advice:

• Choose the distance that feels like a stretch, not a stress.
• Choose what excites you, not what you should do.
• Choose the runner you want to become this year.

Then commit. Train. Show up.

And one day, you’ll realize: You can do hard things.