Average 5 Mile Run Time by Age for Women and Men

Written by Noleen Arendse

In general, the average 5 mile run time by age for men and women is about 50 minutes. This works out to about 10 minutes per mile.

Knowing the average 5 mile run time by age can be helpful in tracking your progress and setting realistic training goals. To help you find the answer easily, we’ve done the heavy lifting for you and have created some easy-to-read tables that show you the average 5 mile run time by age for women and men. We also have a 5 mile pace chart to help you stay on track with your training goals! 

average 5 mile run time by age

Contents

How far is 5 miles?

Five miles is a fairly common distance for walking and running. Here are a few ways to measure 5 miles. 

  • Five miles is equal to 8.05 kilometers.
  • It’s about 6,844 steps when running
  • On a 400m athletics track it’s 20 laps
  • It’s about 16 laps around a 500m track
  • On an American football field, 5 miles is about 36.75 laps including both end zones
  • For average city blocks that are about 1/8th of a mile it’s 40 blocks. 

Regardless of how you measure it, 5 miles is a significant distance to cover in walking and running and requires good fitness and training. If you’re new to running, start with a shorter distance and record your average time to run 3 miles. From there, you can set realistic goals to improve your running with time. 

What is the average 5-mile run time?

The average 5-mile run time by age will vary between ages, genders, fitness levels, and running experience.

According to Strava, the average minute per mile pace for men and women is about 9:53 which equates to just under 50 minutes to complete 5 miles. As a ballpark figure, the average 5-mile run time by age is about 50 minutes. This is also true for other distances such as the average 2 mile run time by age which is about 20 minutes.

The average 5 mile run time by age is 50 minutes. This is a minute-per-mile pace of 10 minutes.

What is a good time to run 5 miles in?

Here are a few general guidelines for what is a good time to run 5 miles. 

For men under 40 in good health and condition — A good 5-mile time is about 35-40 minutes (7-8 minutes a mile).

For women under 40 in good health and condition — A good 5-mile time is around 40-45 minutes (8-9 minutes per mile).

For older runners over 40 in good health and condition — A good 5-mile time is about 45-50 minutes (9-10 minutes per mile).

Average 5 mile run by age — running level

Beginner— Runners who have only been running for about a month. They are still building up endurance and fitness.

Novice — Runners who have been consistently running for a few months. They have a higher level of fitness and endurance than beginners.

Intermediate — Runners who have been training regularly for a while. They may have already completed a few races. 

Advanced — Runners who have been training for years and have a high level of fitness. They have faster times and are able to keep a challenging pace for long distances. 

Elite — The fastest and most highly-trained runners who compete at the highest levels of the sport. Elite runners have been training for competitive running for more than 5 years. 

Average 5 mile run time by age for women

The average 5 mile run time by age for women will differ depending on running ability and fitness levels. The following times are approximations. 

Age Beginner Novice Intermediate Advanced Elite
20 – 30 58:34 – 58:38 49:45 – 49:48 43:04 – 43:06 38:02 – 38:04 34:17 – 34:19
30 – 40 58:38 – 01:00:39 49:48 – 51:30 43:06 – 44:35 38:04 – 39:22 34:19 – 39:22
40 – 50 01:00:39 – 01:06:08 51:30 – 56:10 44:35 – 48:37 39:22 – 42:56 35:29 – 38:42
50 – 60 01:06:8 – 01:14:24 56:10 – 01:03:12 48:37 – 54:42 42:56 – 48:19 38:42 – 43:32
60 – 70 01:14:24 – 01:25:05 01:03:12 – 01:12:16 54:42 – 01:02:32 48:19 – 55:14 43:32 – 49:47
70 – 80 01:25:05 – 01:40:22 01:12:16 – 01:25:15 01:02:32 – 01:13:47 55:14 – 01:05:10 49:47 – 58:44

Average 5 mile run time by age for men

The average time to run 5 miles is about 50 minutes but, for men, a time of 40 minutes is a good time. 

Age Beginner Novice Intermediate Advanced Elite
20 – 30 51:59 43:25 37:08 32:32 29:09
30 – 40 51:59 – 54:12 43:25 – 45:16 37:08 – 38:43 32:32 – 33:55 29:09 – 30:24
40 – 50 54:12 – 58:42 45:16 – 49:01 38:43 – 41:56 33:55 – 36:44 30:24 – 32:55
50 – 60 58:42 – 01:01:14 49:01 – 53:27 41:56 – 45:43 36:44 – 40:03 32:55 – 35:54
60 – 70 01:01:14 – 01:10:24 53:27 – 58:47 45:43 – 50:17 40:03 – 44:03 35:54 – 39:29
70 – 80 01:10:24 – 01:22:57 58:47 – 01:09:17 50:17 – 59:15 44:03 – 51:55 39:29 – 46:31

Average 5 mile run time by age — women and men

Age Women Men
20 – 30 43:04 – 43:06 37:08
30 – 40 43:06 – 44:35 37:08 – 38:43
40 – 50 44:35 – 48:37 38:43 – 41:56
50 – 60 48:37 – 54:42 41:56 – 45:43
60 – 70 54:42 – 01:02:32 45:43 – 50:17
70 – 80 01:02:32 – 01:13:47 50:17 – 59:15

Pace chart for 5 miles

If you are aiming for a specific time in your 5-mile run, it’s useful to use a pace chart to work out how fast you should be covering each mile. 

Minute per Mile Time per Mile Total Time
9 0:09:00 0:45:00
10 0:10:00 0:50:00
12 0:12:00 1:00:00
14 0:14:00 1:10:00
16 0:16:00 1:20:00
18 0:18:00 1:30:00
20 0:20:00 1:40:00
22 0:22:00 1:50:00
24 0:24:00 2:00:00

Is it hard to run 5 miles?

For some people, running 5 miles may be fairly easy while others might find it very challenging. It just depends on your current fitness level, health, and running experience. 

Generally speaking, if you’re a new runner or not a regular runner, it may take time to build up the endurance and fitness needed to run 5 miles easily.

Start with shorter distances and gradually increase your mileage over time to help build up your endurance and avoid injury. Make sure you listen to your body and don’t push yourself too hard too soon. 

With consistent training and effort, many people find that running 5 miles becomes easier and more enjoyable. 

How long does it take to run 5 miles?

How long it takes to run 5 miles depends on the individual. However, as a guideline, beginner runners will take about 50 – 60 minutes or more. If you’re a beginner runner, it’s better to focus on developing a consistent running routine, building your endurance, and improving your fitness.

A runner that’s in good condition and fit, can run 5 miles in about 35 – 40 minutes. However, this will depend on the individual’s fitness, general health, age, and running experience. 

Overall, a time of 50 minutes is a good average 5 mile run time by age for any person. 

Is running 5 miles a good workout?

Running 5 miles can be a good cardiovascular workout for many people. Running is a highly effective cardiovascular exercise that will help improve your overall health, increase your endurance, burn calories, and help you lose weight. 

Regularly running 5 miles can be a great challenge and will give you a sense of accomplishment. It will help you build mental toughness and resilience, as you challenge yourself to complete the distance.  Each time you run, aim to increase your average 5 mile run time in small increments. Remember to bring variety into your training and include strength training, mobility, as well as rest days to recover. 

Is running 5 miles enough to lose weight?

While running 5 miles a day will help you burn more calories and can aid in weight loss, it will be more effective if it’s in conjunction with a healthy diet. 

In order to lose weight, you need to be in a calorie deficit – this means burning more calories than you consume. The best way to do this is to control the food you eat and eat fewer calories than you burn in a day. If you run 5 miles in addition to a healthy, balanced diet, you’ll have a greater calorie deficit which can help you burn more fat. 

 

FAQs

Yes, being able to run a full 5 miles without stopping is a good indication of fitness, endurance, and strength. For many, being able to complete the full 5 miles without stopping is a great accomplishment and gives a sense of achievement.

Running 5 miles an hour is a moderate pace for most people and is a good starting point for beginners. More experienced runners will want to aim for a faster speed to challenge themselves. 

Running 5 miles in 30 minutes is an extremely fast pace — about 6 minutes per mile.  This is elite running level and most people will not be able to achieve this time easily.  

Yes, running 5 miles in 40 minutes is a good time. This equates to about 8 minutes per mile which is a moderate speed. 

Generally, beginners will complete 5 miles in about 50 – 60 minutes depending on their fitness levels. Work to gradually beat your own time to improve your average 5 mile run time. 

The average 5 mile run time by age for all ages is about 50 minutes. This is a decent time for beginner and experienced runners alike. 

Summary

  • The average 5 mile run time by age is 50 minutes.
  • This is a minute-per-mile pace of 10 minutes.
  • With consistent training, it’s possible to increase your average 5 mile run time. 

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