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 tables 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.
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. For example, for men, the average 5K time by age can range from 21:30 in the early 20s to 35:30 for a 70-year-old runner.
There can be a wide variation between average 5K time by age
Our tables below will give you an average time to run 5Ks for women and men based on age and ability. You can also head over to our 5K pace chart for halfway times and splits.
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
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.
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.
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 Berihu Aregawi. His finishing time was 12:49 on the 31 December 2021.
For women athletes, completing a 5K road race in under 17 minutes is considered a good time. The world record for women’s only 5K road race is held by Senbere Teferi who completed it in 14:29 on the 12 September 2021. For a mixed race (both men and women), the world record is held by Ejgayehu Taye who smashed the race at 14:19 on the 8th June 2021.
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.
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.
A good 5K time for men is about 20-25 minutes. Beginners can take between 25-30 minutes.
Completing a 5K in under 20 minutes is considered a fast 5K time.
Yes, an average person with reasonable fitness can run or run/walk 5K but it’s wise to train beforehand to prevent injury.
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.
- 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.