The average 5K time for men is 20-25 minutes and for women, it’s 25-30 minutes. This depends on your age, fitness and running experience.
We’ve put together these charts with the average 5K time by age for women and men. Use them to set a goal race time or to see where your time ranks.
Table Contents
Average 5K time
The average 5K time for men is between 20 – 25 minutes. For women, the average time to run 5K is 25 – 30 minutes.
The time to run 5K can vary widely depending on age, gender, fitness level, and running experience.
Our charts below will give you an average time to run 5Ks for women and men based on age and ability.
Beginner runner – A month or more of consistent running.
Novice runner – About 6 months of running experience.
Intermediate runner – Has run regularly for 1 -2 years or more.
Advanced – Has at least 5 years running experience.
Average 5K time for women
|
Age |
Beginners |
Novice |
Intermediate |
Advanced |
|
20 |
35:27 |
30:08 |
26:07 |
23:04 |
|
25 |
35:27 |
30:08 |
26:07 |
23:04 |
|
30 |
35:27 |
30:08 |
26:07 |
23:04 |
|
35 |
35:40 |
30:20 |
26:17 |
23:13 |
|
40 |
36:25 |
30:58 |
26:49 |
23:42 |
|
45 |
37:43 |
32:04 |
27:47 |
24:33 |
|
50 |
39:39 |
33:43 |
29:13 |
25:49 |
|
55 |
41:56 |
35:40 |
30:54 |
27:18 |
|
60 |
44:29 |
37:50 |
32:47 |
28:58 |
|
65 |
47:23 |
40:18 |
34:54 |
30:51 |
|
70 |
50:40 |
43:05 |
37:20 |
32:59 |
Overall, the average 5K time for women is between 25 – 30 minutes. This will vary tremendously based on age, fitness level and running experience.
Average 5K time for men
The average 5K time for men across all ages and running ability is between 20 – 25 minutes. However, this will vary widely based on age, fitness and running ability.
|
Age |
Beginners |
Novice |
Intermediate |
Advanced |
|
20 |
31:29 |
26:19 |
22:31 |
19:44 |
|
25 |
31:29 |
26:19 |
22:31 |
19:44 |
|
30 |
31:29 |
26:19 |
22:32 |
19:44 |
|
35 |
31:59 |
26:45 |
22:53 |
20:03 |
|
40 |
33:09 |
27:43 |
23:43 |
20:46 |
|
45 |
34:25 |
28:47 |
24:38 |
21:34 |
|
50 |
35:47 |
29:55 |
25:36 |
22:26 |
|
55 |
37:16 |
31:10 |
26:40 |
23:21 |
|
60 |
38:53 |
32:31 |
27:49 |
24:22 |
|
65 |
40:38 |
33:59 |
29:05 |
25:28 |
|
70 |
42:43 |
35:43 |
30:34 |
26:46 |
The average time to run 5K for men is between 20 – 25 minutes. This will vary greatly depending on age, fitness and running experience.
How far is 5K?
A 5K race is approximately 3.1 miles and about 4,278 steps.
On a standard athletics track of 400m, it’s about 13 laps.
In terms of city blocks, it’s about 24 – 30 blocks depending on the size.
All-in-all, running or walking 5km is manageable distance for most people if they have a basic level of fitness.
How far is 5K? About 3.1 miles and 4,278 steps.
What’s a good 5K time?
A good 5K for all ages and genders is about 24:00. For men who are recreational runners, a good 5K time is around 20 to 25 minutes. For women, generally around 25 to 30 minutes is a good time to run a 5K.
Competitive athletes run a much faster 5K. Men can usually complete a 5K in under 15 minutes. The world record for the men’s 5K road race is held by Yomif Kejelcha from Ethiopia. He completed a 5K in 12:50 on 19th March 2023.
For women athletes, completing a 5K road race in under 17 minutes is considered a good time. The world record for women is held by Caroline Nyaga, who smashed the 5K road race in 14:35 on the 19th March 2023.
A good 5K time for men is 20 to 25 minutes. A good time to complete a 5K for women is 25 to 30 minutes.
Male athletes usually complete a 5K road race in under 15 minutes. Female athletes usually complete a race in under 17 minutes.
How to improve your average 5K time
With the right training and strategy, anyone can improve their average time to run 5K. Here are a few tips to help you run a faster 5K.
Follow a good training plan
If you are a beginner runner and you’d like to complete your first 5K, use a training program like this Joggo running plan.
All the training tips below are incorporated into the Joggo run app. It also provides you with a customized meal plan with easy-to-prepare recipes. For more, read: Joggo review: a detailed looked at the running app.
Work on your running form
Focus on keeping proper running form. This includes a tall posture, relaxed shoulders, and a slight forward lean from the ankles. Not only will proper form help you conserve your energy but it will also keep you from injury.
Find your goal race pace
Work out your average pace of running to finish in your desired time. This will help you set a pace to hit during training runs and intervals.
Improve your cadence
Cadence is the number of steps you take per minute. The more steps you take, the shorter time you are in contact with the ground which will improve your running efficiency. Aim for a cadence of 180 steps per minute or higher.
Include faster interval training
Include high-intensity interval training (HIIT) into your training plan. These workouts involve short bursts of intense effort followed by recovery periods.
HIIT sessions can improve your speed, endurance, and aerobic capacity, which results in faster race times.
Build strength
Strength exercises, particularly for your legs, core, and glutes, will make you a faster and stronger runner. Add strength training exercises, such as squats, lunges, planks, and hip bridges, into your routine. This will help develop the necessary muscles for faster and more efficient running.
Consistency, patience, and gradual progression are key to a faster 5K race. Remember to listen to your body, give yourself time to recover properly, and avoid overtraining.
You can improve your average 5K time by following a good training program, working on your form, setting a goal pace, increasing cadence, including HIIT and building strength.
FAQs
What is a good 5K time for men?
A good 5K time for men is about 20-25 minutes. Beginners can take between 25-30 minutes.
What is a fast 5K time?
Completing a 5K in under 20 minutes is considered a fast 5K time.
Can an average person run 5K?
Yes, an average person with reasonable fitness can run or run/walk 5K but it’s wise to train beforehand to prevent injury.
How long does it take to run a 5K?
A 5K can take the average person 30-35 minutes depending on their level of fitness and running experience. Most runners can complete a 5K between 20-25 minutes.
Overall Summary
- The average 5K time for men is between 20 – 25 minutes.
- The average 5K time for women is 25 – 30 minutes.
- You can increase your 5K time by training consistently and incorporating interval and strength training.
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