Average Pace of Running for Men and Women in Miles and km

The average pace of running for men is around 7-8 minutes per mile (4-5 minutes per km) and, for women, 8-9 minutes per mile (5-6 minutes per km). However, factors such as fitness level, age, and running experience will influence this. 

In this article, we’ll look at the average pace of running for men and women over distances such as 5K and 10K plus top tips on how to find your average pace of running.

Contents

What is pace in running?

Pace in running refers to the speed at which you are running. It’s usually expressed as the time it takes you to cover a distance. For example, it might be in minutes per mile or kilometers per hour. 

It’s important to consider pace when setting running goals. For example, if you want to know how to get faster at sprinting, knowing your average pace of running can be helpful. It can help you determine the intensity of your workout, track your progress, and monitor your performance over time. 

What does the average pace of running mean?

The average pace of running is the overall pace or speed at which you ran a particular distance. It’s the total run time in minutes divided by the total distance in miles or km. This will give you an average running pace of minutes per km or mile. 

For example, if you run 3km in 30 minutes, your average pace will be 10 minutes per km. 

What is the average pace of running for men and women?

The average pace of running will depend on the distance as well as the speed that someone is running. 

However, here’s a general guideline for the average pace of running.

Average pace of running for men

Comfortable jogging pace | 9 – 10 minutes per mile (5 – 6 minutes per kilometer)

Moderate running pace | 7 – 8 minutes per mile (4 – 5 minutes per kilometer)

Fast running pace | 6 minutes per mile (3.7 minutes per kilometer)

Average pace of running for women

Comfortable jogging pace | 10 – 11 minutes per mile (6 – 7 minutes per kilometer)

Moderate running pace | 8 – 9 minutes per mile (5 – 6 minutes per kilometer)

Fast running pace | 7 minutes per mile (4.3 minutes per kilometer)

The average pace of running for men is 7 – 8 minutes per mile (4 – 5 minutes per km). The average running pace for women is 8 – 9 minutes (5 – 6 minutes per km).

What is a good running pace by distance?

A good running pace by distance will vary between individuals. It also depends on gender, age, fitness, and running experience. Remember to gradually increase your pace, running too fast too soon can lead to injuries such as hip pain after running.

Distance also plays a role in pace. Shorter distances will have a much quicker pace compared to longer distances. For example, the average 2 mile run time by age will be quicker than the time to run a 5K. 

The table below gives you an idea of a good running pace by distance. 

Average pace of running for a 5K — men

The average pace of running for a 5K (3.1 miles) for men will vary. However, generally, the average running pace for men is about 5 to 7 minutes per kilometer (8 – 10 minutes per mile). This is a total average 5K time of approximately 25 – 35 minutes depending on various factors. For halfway times and splits, see this 5K pace chart.

Average pace of running for a 5K — women

The average time to complete a 5K for women is between 35 – 40 minutes. This is a pace of approximately 7 – 8 minutes per kilometer or 11-12 minutes per mile. 

Average running pace per km for 10K

 According to a large-scale study in the USA, the most frequent finishing time for a 10K for men is about 54:30 – 55:30. For women, it’s between 58:30 – 59:30. 

This is an average running pace per km of about 05:33 for men and 05:57 for women.

Calculate Running Pace With GPS

What is a good average pace per km for beginners?

As a beginner runner, it’s important that you start at a comfortable pace that allows you to build endurance, and fitness plus avoid injury.

If you are completely new and unfit, then an average pace per km of 9 – 10 minutes per kilometer is a good starting point. Depending on your level, you might need to add walk breaks into your run to give yourself time to recover.

If you are relatively fit, then aim for an average pace per km of 7 to 8 minutes. Once more, add walking breaks into your run until your fitness and endurance have improved.

Be sure to listen to your body and adjust your pace as needed. As you progress, you can gradually increase your pace and reduce the frequency of walk breaks.

Remember, the key to building endurance and achieving your running goals is consistency and gradual progression.

Factors that affect the average pace of running

There are many factors that can affect the average pace of running. The most important factors are the distance you’re running, your race goals, age, gender, fitness level, and running experience.

Distance

The distance you’re running can have a great influence on your average pace. In general, the longer the distance, the slower your pace will be. Longer distances require greater endurance and more of a focus on conserving energy. 

Your race goals

Your personal goals for a race will also affect your average pace. If the goal is to set a personal best or improve your average half marathon time, you’ll push yourself harder and run faster. If your goal is to finish the race, you’ll focus on pacing yourself so that you have enough endurance and energy to finish the race.

Age and level of running experience

As people age, their running pace tends to slow down. However, this can be improved with training and running experience. If you’re a beginner runner in your 20s, your pace might be slower than an experienced running in their 50s. 

Gender

On average, men tend to be faster runners than women. This is due to differences in physiology such as larger lung capacity, larger heart size, and higher levels of testosterone. However, woman can improve their running pace through consistent training. 

Fitness level

Perhaps the most important factor is the level of fitness. The more fit you become, the faster your average pace of running will be. Consistent training can improve endurance, speed, and overall fitness levels which will lead to a faster average running pace.

How to find your average pace of running

If you’ve just started running or have perhaps been running for a while, you might be wondering how you can find your average pace of running. Follow these easy tips to work out your average running pace.

Focus on effort and breath

One of the easiest ways to focus on pace is to pay attention to how hard you’re working (effort) and how difficult it is to maintain your breathing.

If you find that you’re out of breath and struggling to keep up your pace, you’re likely running too hard. On the other hand, if you can carry on a conversation easily, you might not be pushing yourself enough.

By finding the right balance between effort and breath, you can maintain a sustainable pace that will allow you to run longer distances without getting too winded.

Monitor your heart rate

Your heart rate is a good indicator of effort and can help you adjust your pace accordingly. Use a smartwatch to monitor your heart rate and set your pace.

Your target heart rate for moderate-intensity activity should be between 64- 76% of your maximum heart rate. 

To find your maximum heart rate, subtract your age from 220. For example, someone who is 45  years old will have a maximum heart rate of 175. 

To find your target heart rate, subtract your age from 220 and multiply that number by 0.64 or 0.76. For the example above, the target heart rate for a 45-year-old would be between 112 – 133 beats per minute. 

By keeping your heart rate within this range, you’ll be able to maintain a steady pace without overexerting yourself.

Count time not distance

Set a time goal for your run, rather than distance. This will help you run at a pace that feels comfortable and sustainable, without worrying about the distance. As your endurance and fitness levels improve, you can gradually increase your time goals and start tracking your distance.

Use the run-walk-run approach

The run-walk-run approach involves alternating periods of running with periods of walking. This allows you to rest and recover while still progressing toward your goals.

For example, you might run for 3 minutes, walk for 1 minute, and repeat this cycle for the duration of your run. By using this approach, you’ll be able to maintain a consistent pace and gradually build up your endurance.

Listen to your body

Perhaps the most important tip to help you find your average pace of running is to listen to your body. Pay attention to how you feel during your run, and adjust your pace if needed. If you feel tired or sore, slow down or walk. If you feel strong and energetic, you can pick up the pace a bit.

By tuning in to your body, you’ll be able to find the right balance between effort and rest. This will allow you to maintain a sustainable pace and gradually improve your endurance over time.

Slow and steady wins the race

Finally, remember that slow and steady wins the race. Don’t worry about trying to run at a certain pace or keeping up with others. Focus on finding a pace that feels comfortable and sustainable for you.

By building up your endurance over time, you’ll be able to run longer distances and naturally increase your pace, without pushing yourself too hard too soon.

The key to success in running is consistency and patience, so take your time and enjoy the journey!

Calculate Running Pace With GPS

FAQs

What is a good average running pace per km?

A good running pace per km is about 5-6 minutes a kilometer. This is about 10-12 kph. 

What is running at an average speed of?

Running at an average speed of usually recorded in minutes per km or per mile. It can also be kilometers per hour or miles per hour. The average running speed is about 10 – 12 kph or about 6 – 7 miles per hour.

Is higher average pace better?

No, a higher average pace of running indicates a slower speed. For example, someone who runs a kilometer in 7 minutes, will be slower than someone who runs it in 5 minutes. 

What speed is easy run?

An easy run is at a pace where you can easily hold a conversation. This is between 65% of your max heart rate. It will help you build endurance and running experience.

How many miles per hour should I run?

A good average pace is about 6 miles per hour. This is about 10 minutes per mile. 

What is the most effecient speed to run at?

In general, the most efficient running speed is about 10 miles per hour or  16 kph. This will vary depending on the individual. 

Summary

• The average pace of running for men is around 7-8 minutes per mile (4-5 minutes per km).
• The average pace of running for women is about 8-9 minutes per mile (5-6 minutes per km).
• Finding your average running pace will help you achieve your running goals.