The Average 5K Running Time by Age and Sex

If you’re new to running, a 5K is likely the first big race on your calendar. The 5-kilometer race, which is about 3.1 miles, is a good starting distance for beginners, but it’s also popular among runners of all ages and skill levels. And while training for other races, like a marathon, often requires a longer time commitment, you won’t need a ton of time to prepare for a 5K.

These average 5K running times, categorized by age and sex, can help you figure out if you're running at a good pace — and the tips can help you improve your time as you train.

Average 5K Time and Pace

Statistics show that the average 5K times vary according to age, sex, and experience. If you’re running your first race and are interested in learning how you measure up to your peers, these national average statistics from RunRepeat.com and World Athletics can provide some insight. They come from the analysis of 107.9 million race results from more than 70,000 events from 1986 to 2018. (Note: The gendered terms used in this chart are taken from the original source.)

National Average 5K Time by Age and Sex (in Minutes)

Now, if you’re training for a race, you probably have some sort of fitness tracker that keeps a log of your pace per mile. Because a 5K is equivalent to a little over 3 miles, here’s what we know about the average times per mile, based on sex.

That said, an average pace per mile for women is 13 minutes and 21 seconds, whereas the average pace per mile for men is 11 minutes and 22 seconds.

But other factors can also affect your running time. For instance, it’s important to remember that 5K races aren’t just for runners. Plenty of people who sign up for a 5K opt to walk it, using it as an opportunity to get some lower-intensity exercise. If you’re planning to walk the race, you might clock in around 19 minutes per mile, which means you can expect to finish in a little over an hour.

Simply put, there’s no such thing as a good or bad 5K time. What really matters is that you’re getting your body moving and hopefully having some fun along the way.

Prepping for Your First 5K

Even though 3.1 miles is a relatively short race (especially compared to the 26.2-mile marathon), it’s no distance to scoff at. If you’re new to running, you want to set aside at least eight weeks of training before you hit the race course, according to Meg Takacs, NASM-CPT, a USA Track & Field-certified run coach and founder of Mindful Miles.

Takacs recommends using an interval style of training that incorporates running and walking. This means that you might run two minutes, then walk one minute, and repeat this cycle for the duration of your training session. Most run/walk programs start with 20 to 25 minutes of training, and slowly increase in time as each week progresses.

Once your training plan nears its end, give your actual 5K course a run-through or drive-by before running the race. It can help to take a look at the hills and loops of the course, so you aren’t surprised on race day.

Tips for Improving Your 5K Time

If you’ve run a race before and are gearing up for your next one, there’s always an opportunity to improve your run time — if that’s your goal! Takacs recommends the following tips to help shave some minutes off your pace:

• Add other types of workouts, like strength training and cross-training.
• Mix up your running with varying levels of intensity, such as aerobic training, tempo running, and sprinting.
• Incorporate different training modalities to avoid injuries from overusing the same muscles while running.
• Try exercises like goblet squats, lateral lunges, and single-leg dead lifts to help build lower-body strength.

Don’t forget to also take rest days, because recovery is just as important as training when you’re prepping for a race.

The Takeaway

• The average 5K running times vary by age, sex, and experience.
• Women have an average pace per mile of 13 minutes and 21 seconds, while men have an average pace per mile of 11 minutes and 22 seconds.
• Training for a 5K usually takes eight weeks, and consists of a run/walk program, staying hydrated, and eating well-balanced meals.
• Diversifying your runs with different levels of intensity and other workout programs can prevent overuse injuries.