The overall average 5K time is around 40 minutes for females and 34 minutes for males. Several factors can affect your pace and finishing time, such as age and the environment you’re in.
Running a 5K, or 5 kilometers (3.1 miles), is a popular running distance for regular runners and a common goal for beginners.
In 2020, more than 50 million people in the United States participated in a running event, according to data from the International Association of Athletics Federation (IAAF) and RunRepeat.com.
The most popular running events are by far 5Ks, with an annual participation of around 2.6 million people.
If you run a 5K, you should be happy with yourself no matter the results, but it’s natural to want to know if your time is above or below average.
It’s important to note, however, that there are many different time averages for 5K runs because there’s no single set of data. Several factors will also influence your 5K times, such as your age, sex assigned at birth, fitness level, and the terrain and environmental conditions you’re in.
Keep reading to learn more about the average 5K times by age and some tips for getting faster.
The chart below outlines the 2018 average 5K times in minutes by age and sex assigned at birth, as compiled by the IAAF and RunRepeat.com.
You can use the averages as a guideline to see where your time falls.
| Age (years) | Female | Male |
|---|---|---|
| younger than 20 | 38:38 | 31:28 |
| 20 to 29 | 38:44 | 33:19 |
| 30 to 39 | 40:13 | 34:36 |
| 40 to 49 | 41:40 | 35:24 |
| 50 to 59 | 43:57 | 36:34 |
| 60 and older | 48:41 | 40:42 |
If you run 1 mile (1.6 kilometers [km]) about every 8 minutes, your 5K time will be around 25 minutes.
However, this isn’t easily achievable for many people. If you’re a beginner, consider aiming to run 1 mile (1.5 km) in about 9 to 13 minutes.
The chart below outlines the average 5K running times for beginner male and female runners by age, as outlined by Running Level.
| Age (years) | Female | Male |
|---|---|---|
| 10 | 41:29 | 37:39 |
| 20 | 35:27 | 31:29 |
| 30 | 35:27 | 31:29 |
| 40 | 36:25 | 33:09 |
| 50 | 39:39 | 35:47 |
| 60 | 44:29 | 38:53 |
| 70 | 50:40 | 42:43 |
| 80 | 58:57 | 50:49 |
| 90 | 1:19:59 | 1:11:08 |
Pace per kilometer refers to the average time it takes you to run 1 km during your 5K run.
According to the IAAF and RunRepeat.com, the average 5K pace in minutes is:
- Males: 7:04
- Females: 8:18
This is the slowest pace compared to 10K, half marathon, and marathon paces. However, experts suggest that this may be because 5Ks are the entry level for the majority of races, so there is likely to be far more beginner runners.
The average running pace has also gone down by 8.5% since 2009.
However, participation in 5K running races has gone up by 740% between 2000 and 2016, and more people started running during the 2020 COVID-19 pandemic. This might suggest more people are physically active.
If you’re an intermediate or “everyday” runner, consider aiming to complete 1 km (0.6 miles) in about 5 to 6 minutes. This means you’ll finish a 5K in about 25 to 30 minutes, which is considered a good pace by Running Level.
Walkers can expect to complete a mile in about 15 to 20 minutes. Walking at a brisk pace should enable you to finish a 5K at around the hour mark.
If you’re looking to increase your 5K running speed, focus on building up gradually over a few weeks or months.
Here are some things to consider to help quicken your pace:
- Eat a balanced diet of lean proteins, fruits, vegetables, whole grains, nuts, seeds, and dairy products.
- Get at least
7 hours of high quality sleep each night. - Always warm up for at least 5 to 10 minutes before starting a running workout, and finish with a cooldown.
- Try incorporating Pilates and a regular strength training routine to help improve balance, explosiveness, speed, and metabolism.
- Log your workout details in a journal or an app to keep track of your progress. Record your running times, workouts, and diet.
- Allow for at least 1 full day of recovery between each run, as recovery plays a role in improving running speed.
- Improve your endurance and speed by doing sprint interval training and switching it up to run on a treadmill, uneven terrain, and hills.
- If you’re new to running, begin with 20- to 30-minute running sessions, and slowly increase the duration, speed, or distance as you get more fit.
Some targeted exercises may also help you speed up your 5K time, including:
- walking and running high knees
- bounding, or running with an exaggerated motion
- straight-leg bounding
- butt kicks
- skipping and hopping drills
- controlled sprints
- inseam pulls
Running a 5K is a great way to challenge yourself if you’re already a runner, or to set a goal for yourself if you’re starting to run for the first time.
Pace yourself as you build your speed, endurance, and strength, but also be sure to challenge yourself along the way. Have fun with it, and use your progress as motivation for meeting your personal best.