Average 5K time
In US 5K races in 2018 the average time was 35:22 for men and 41:21 for women, according to RunRepeat. In its larger database of 35 million results from 28,000 races, published in 2017, the median is faster: 31:28 for men and 37:28 for women. In both, women are about 6 minutes slower than men.
In US races the average rises gently with age: from 20 to 29 to 50 to 59 it adds just over three minutes for men and just over five for women.
| Age | Men | Women |
|---|---|---|
| Under 20 | 31:28 | 38:38 |
| 20 to 29 | 33:19 | 38:44 |
| 30 to 39 | 34:36 | 40:13 |
| 40 to 49 | 35:24 | 41:40 |
| 50 to 59 | 36:34 | 43:57 |
| 60 and older | 40:42 | 48:41 |
These are average times in US 5K races in 2018 from RunRepeat. It is easier to compare your own result with the percentiles in the next section: they show what share of runners you beat.
Pace and prediction from your 5K time
Enter your 5K time: the calculator shows your pace, speed and a prediction for 10K, half marathon and marathon.
Type the digits in a row: 14530 means 1:45:30. The + and − buttons change the number by one step.Arrow keys ↑↓ change it by one step, with Shift by ten, and you can drag the number with the mouse.
5K: finish 30:00, pace 6:00 per kilometer, 10.0 kilometers per hour
Equivalent results by the Riegel formula
Even-pace splits every kilometer
- 1 km6:00
- 2 km12:00
- 3 km18:00
- 4 km24:00
- 5 km30:00
The prediction uses Peter Riegel's formula. It shows what your speed allows if your endurance is trained: without long runs, a marathon prediction from a fast 5K is too optimistic. The pace chart for all distances is on the pace calculator page.
| 5K | Pace | 10K | Half marathon | Marathon |
|---|---|---|---|---|
| 20:00 | 4:00 | 41:42 | 1:32:00 | 3:11:49 |
| 22:30 | 4:30 | 46:55 | 1:43:30 | 3:35:48 |
| 25:00 | 5:00 | 52:07 | 1:55:00 | 3:59:47 |
| 27:30 | 5:30 | 57:20 | 2:06:30 | 4:23:45 |
| 30:00 | 6:00 | 1:02:33 | 2:18:00 | 4:47:44 |
| 32:30 | 6:30 | 1:07:46 | 2:29:30 | 5:11:43 |
| 35:00 | 7:00 | 1:12:58 | 2:41:00 | 5:35:41 |
| 40:00 | 8:00 | 1:23:24 | 3:04:00 | 6:23:39 |
To compare your 10K prediction with average results, see 10K times.
What is a good 5K time
A time faster than the median, 31:28 for men and 37:28 for women, beats half of the runners in the RunRepeat database. The table shows what you need to beat 99%, 90% and so on.
| Faster than | Men | Pace | Women | Pace |
|---|---|---|---|---|
| 99% of runners | 17:30 | 3:30 | 21:39 | 4:19 |
| 90% of runners | 23:26 | 4:41 | 28:24 | 5:40 |
| 80% of runners | 26:04 | 5:12 | 31:09 | 6:13 |
| 70% of runners | 27:58 | 5:35 | 33:19 | 6:39 |
| 60% of runners | 29:41 | 5:56 | 35:21 | 7:04 |
| 50% of runners | 31:28 | 6:17 | 37:28 | 7:29 |
| 40% of runners | 33:28 | 6:41 | 39:47 | 7:57 |
| 30% of runners | 35:55 | 7:11 | 42:36 | 8:31 |
| 20% of runners | 39:21 | 7:52 | 46:23 | 9:16 |
| 10% of runners | 45:43 | 9:08 | 52:24 | 10:28 |
Times are RunRepeat percentiles from 35 million results in 28,000 races over 20 years, published in 2017; the source does not list the countries. Pace is calculated from time and rounded down to the second.
How to run a faster 5K
To run 5K faster you need both endurance and speed: run more, add fast sessions or combine the two. That is how Hal Higdon frames it in his 5K Intermediate plan.
Easy running
The base of the week. Conversational pace: you can talk to a partner without gasping.
Intervals
400 m fast, at 1500 m or mile race pace, then 400 m of jogging or walking. Warm up first.
Tempo run
5 to 10 minutes easy, 10 to 15 minutes near 10K pace, 5 to 10 minutes cool-down.
Strength
2 or 3 times a week: in a 2016 meta-analysis, 8 to 12 weeks of strength and jump training improved running economy.
Higdon's plan to improve your time lasts 8 weeks: five runs and two rest days a week, one long run up to 7 miles (11 km), and an easier final week before the race. It is meant for people who have run 3 or 4 times a week for a year or two, covering 24 to 32 km a week.
The strength meta-analysis included well-trained middle and long distance runners, so for a beginner it is a guide, not a guarantee. How realistic it is to take a minute off by your next race is covered in the guide to choosing a race goal.
How to run 5K from zero
The NHS Couch to 5K program takes you from zero to 5 km in 9 weeks, with three runs a week and rest days between them. You can take longer.
In week one you alternate running and walking: a minute of running, a minute and a half of walking. Each week there is more running, and by the end you run for 30 minutes non-stop.
30 minutes is 5 km only at a pace of 6:00 per kilometer or faster. If you are slower, keep adding time to your runs after the program until you cover the full distance.
Take a minute off your 5K
Pacero, an iPhone app, builds a plan for your race and goal time from your current level, spreads the load across the weeks and updates the plan after your runs. Workouts from Apple Watch, Garmin and other watches come in through Apple Health; without a watch, record with GPS in the app, log by hand or upload a screenshot.
Train with Pacero →First 7 days free, no card needed.Quick answers
What is a good 5K time?
There is no single standard. In RunRepeat data published in 2017, half of men run 5K faster than 31:28 and half of women faster than 37:28. Under 23:26 for men and 28:24 for women beats 90% of runners.
What is the average 5K time?
In US 5K races in 2018 the average was 35:22 for men and 41:21 for women, according to RunRepeat.
What pace do I need for a 25-minute 5K?
5:00 per kilometer, which is 12 km/h. A 30-minute 5K needs 6:00, a 20-minute 5K needs 4:00.
How long does it take to train for a first 5K from zero?
The NHS Couch to 5K program takes 9 weeks with three runs a week. You can take longer.
Sources
- RunRepeat: runners percentile calculator: 5K percentiles, 35 million results.
- RunRepeat: US 5K stats: average time by sex and age, 2018.
- Hal Higdon: 5K Intermediate: intervals, tempo runs, long run, rest.
- Balsalobre-Fernández et al., 2016: strength training and running economy, a meta-analysis.
- NHS: Couch to 5K: from zero to 5K in 9 weeks.
- Peter Riegel, 1981: the time prediction formula.