Average 5K time by age and gender
The average 5K time by age group ranges from 31:28 to 40:42 for men and from 38:38 to 48:41 for women. Overall, men average 35:22 and women 41:21, based on RunRepeat’s analysis of 2.6 million US 5K finishes in 2018. The median is faster: half of men finished in 31:18 or less, half of women in 36:24 or less.
A 5K start line holds club runners and people running their first race side by side. So the “average” is the middle of a very wide crowd, not a standard to meet. Here is what the data shows and how to place your own time in it.
Average 5K time by age and gender
Runners under 30 are the fastest on average. After that the times climb: from 31:28 to 40:42 for men and from 38:38 to 48:41 for women. The gap between neighbouring age groups ranges from a few seconds to five minutes and grows after 50.
| Age | Men | Women |
|---|---|---|
| under 20 | 31:286:18/km · 10:08/mi | 38:387:44/km · 12:26/mi |
| 20–29 | 33:196:40/km · 10:43/mi | 38:447:45/km · 12:28/mi |
| 30–39 | 34:366:55/km · 11:08/mi | 40:138:03/km · 12:57/mi |
| 40–49 | 35:247:05/km · 11:24/mi | 41:408:20/km · 13:25/mi |
| 50–59 | 36:347:19/km · 11:46/mi | 43:578:47/km · 14:09/mi |
| 60+ | 40:428:08/km · 13:06/mi | 48:419:44/km · 15:40/mi |
What is a good 5K time?
The mean gets pulled up by people who finish in an hour. Percentiles tell you more: what share of finishers you beat. A man running 28:56 is faster than 60% of men in these races. A woman running 30:41 beats 70% of women.
| Fastest share | Men | Women |
|---|---|---|
| 10% | 22:06 | 25:16 |
| 20% | 24:38 | 28:10 |
| 30% | 26:48 | 30:41 |
| 40% | 28:56 | 33:20 |
| 50%median | 31:18 | 36:24 |
| 70% | 38:17 | 45:05 |
| 90% | 53:22 | 56:31 |
The middle of the field sits at about 31 minutes for men and about 36 minutes for women. To reach the fastest fifth, men need to beat 24:38 and women 28:10.
Average running pace for a 5K
A 30-minute 5K needs a pace of 6:00 per km (9:39 per mile), a 25-minute 5K needs 5:00 per km (8:03 per mile), and a 20-minute 5K needs 4:00 per km (6:26 per mile). The men’s median of 31:18 works out to 6:16 per km, the women’s median of 36:24 to 7:17 per km.
Convert any goal time to pace in the pace calculator, or split your race kilometre by kilometre in the race splits calculator.
Why the average 5K time keeps getting slower
The average US 5K finish was 35:30 in 2009 and 39:02 in 2018. That does not mean people got slower. Over the same years the average runner’s age rose from 37.5 to 40.1, and the share of women grew from 56.7% to 61%. More people started showing up to race for the fun of it rather than for a time.
These numbers come from US races. parkrun and races in other countries have different averages, because courses and fields differ. Use the tables as a reference point, not as a target.
What your 5K says about your 10K and half marathon
A 5K result is a solid starting point for predicting longer races. Riegel’s formula converts a time from one distance to another: your 10K will be a little slower than double your 5K, because holding a pace for longer is harder. For the marathon, a 5K-based prediction is too optimistic, so the calculator shows it as a range.
Race time predictor
Enter your 5K time to see predictions for 10K, half marathon and marathon.
Race time predictor →FAQ
- What is the average 5K time for beginners?
- In mass races, half of men finish faster than 31:18 and half of women faster than 36:24. You don’t need to hit the median in a first race: 30% of men finish slower than 38:17 and 30% of women slower than 45:05.
- What is a good 5K time?
- Under 24:38 for men and under 28:10 for women puts you in the fastest 20% of US 5K finishers in 2018. Under 22:06 and 25:16 puts you in the top 10%.
- What is the average 5K time for women?
- The average is 41:21 and the median 36:24. By age, it ranges from 38:38 under 20 to 48:41 over 60 (RunRepeat, US races, 2018).
- What is the average 5K time for men?
- The average is 35:22 and the median 31:18. By age, it ranges from 31:28 under 20 to 40:42 over 60.