January has a unique way of making everything feel reset. A new year inspires many people to become healthier, fitter, or stronger. For countless beginners, that motivation often turns into lacing up running shoes and starting a journey toward completing their first 5K run.
But running isn’t the only way to build endurance—and for some people, it’s not the best way either. If pounding the pavement doesn’t feel like your idea of a fresh start, cycling offers a low-impact, highly motivating alternative that can deliver similar fitness benefits.
Just as cycling is often compared to walking 10,000 steps a day, it can also serve as an effective substitute for traditional beginner running goals.
So the big question is:
How Far Do You Need to Cycle to Equal Running 5K?
According to endurance experts, if you’re a complete beginner, cycling around 40 kilometers (25 miles) is roughly equivalent to running a 5K.
“I think 30 to 50 kilometers is a really solid benchmark,” says Serena Bishop-Gordon, professional gravel racer, coach, and owner of Special Blend Gravel. “The distance and duration depend heavily on the type of cycling you’re doing, which makes it very different from running.”
If 40 kilometers sounds like a long ride, there’s a good reason for that.
Why Cycling Requires More Distance Than Running
“I feel like becoming a runner—someone who can run 5 to 10 kilometers continuously at a steady pace without feeling completely destroyed—actually requires more effort than reaching a similar level in cycling,” says Gary Towne, head coach of the cross-country program at Chico State University.
Towne knows endurance training firsthand. A former elite runner with a personal best of 15:20 in the 5K, his running career ended in 2018 after a serious cycling accident in Northern California that left him with a shattered pelvis.
“Honestly, struggling through three miles at a nine-minute pace was one of the hardest things I’ve done in years,” Towne explains. “Getting to the point where you can comfortably run a 5K takes time, patience, and a willingness to tolerate discomfort. In my opinion, that’s harder than cycling.”
Time vs. Impact: Cycling and Running Compared
There’s no question that cycling 40 kilometers takes more time than running 5 kilometers. At an average cycling speed of 20 km/h, a 40 km ride takes about two hours, while running a 5K usually takes 30 to 45 minutes.
However, cycling places far less stress on the body.
Cycling is a non-weight-bearing exercise, meaning it doesn’t fatigue muscles or strain joints the way running does. This reduced impact allows cyclists to ride longer distances and train for extended periods without the same level of soreness or injury risk.
Why Coaches Recommend Cycling for Endurance
Because of these benefits, Towne regularly includes indoor cycling sessions in his athletes’ training programs.
“From a training perspective, I often treat a 40-kilometer ride as roughly equivalent to a little over 3.1 miles of running,” he says. “But from a performance standpoint, building the fitness to cycle 25 miles isn’t that difficult. For some people—depending on their background and physiology—running a 5K may actually be harder.”
Is Cycling a Good Alternative to Running 5K?
Absolutely. If you’re new to endurance training, recovering from injury, or simply prefer a low-impact workout, cycling can be an excellent substitute for running. While the distances aren’t directly comparable, cycling 30–50 km provides similar cardiovascular benefits to running a 5K—without the joint stress.
Whether your goal is better health, improved stamina, or a sustainable fitness habit, cycling offers a flexible and beginner-friendly path forward.
Bottom line: If running isn’t your thing, don’t worry. Hop on a bike—your heart, lungs, and joints will still get the workout they need.