The average running speed for men is about 6.6mph or 10.62 kph. For women, the average running speed is 5.7mph or 9.17 kph. Use our easy average running speed tables to see how your average running speed compares.
The average human running speed can vary from individual to individual but our tables will give you an approximation plus can also help you set achievable goals to become a faster runner.
Contents
What is the average running speed?
The average human running speed can vary greatly depending on a number of factors. For example, age and fitness level, genetics, the environment you run in and the distance.
However, on average for the recreational runner, men can run at a speed of about 6.6mph (10.62 kph) and women, at 5.7mph (9.17 kph). According to Strava Run, in general, the average mile time is 9:48 which is 6.12 mph (9.84 kph).
As the average human running speed can vary so much, we’ve based our speeds on the average 1-mile run time by age and ability for men, women, and kids. You can also have a look at the average 5K time by age for more on average running time.
Actual speeds may vary depending on the environment, terrain and the individual’s fitness level and therefore the speeds in this chart are an approximation. However, it will give you a good idea of your speed so that you can work out ways to get faster!
What is running ability?
Running ability is typically based on how long it takes someone to run certain distances. However, it can vary depending on who you’re talking to.
For this article, we’ve classified running ability as the following:
Beginner: Someone who is new to running. They have usually only been running for about a month and need to work on their form, endurance, and fitness.
Novice: Someone who’s been running for about 6 months and might even have done a few races. They’re a bit faster than beginners but may still need to work on endurance for long distances.
Intermediate: Someone who’s been running consistently for at least two years and has completed several races. An intermediate runner can keep a moderate pace over longer distances (such as a good average half marathon time) without too much trouble.
Advanced: Someone who’s been running consistently for at least 5 years and is very fit. Generally, they’re faster than 80% of other runners.
Elite: Someone who’s been running for more than 5 years and is dedicated to being a competitive athlete. They have the fastest average sprinting speed and are the most highly trained runners.
Average running speed for women by age and ability
Age | Beginner mph (km/h) | Novice mph (km/h) | Intermediate mph (km/h) | Advanced mph (km/h) | Elite mph (km/h) |
20 | 6.0 (9.7 ) | 6.7 (10.8 ) | 7.8 (12.6 ) | 8.8 (14.2 ) | 9.8 (15.8 ) |
25 | 6.0 (9.7 ) | 6.7 (10.8 ) | 7.8 (12.6 ) | 8.8 (14.2 ) | 9.8 (15.8 ) |
30 | 6.0 (9.7 ) | 6.7 (10.8 ) | 7.8 (12.6 ) | 8.8 (14.2 ) | 9.8 (15.8 ) |
35 | 5.9 (9.5 ) | 6.6 (10.6 ) | 7.7 (12.4 ) | 8.7 (14.0 ) | 9.7 (15.6 ) |
40 | 5.8 (9.3 ) | 6.5 (10.5 ) | 7.6 (12.2 ) | 8.6 (13.8 ) | 9.6 (15.5 ) |
45 | 5.6 (9.0 ) | 6.3 (10.2 ) | 7.4 (12.0 ) | 8.4 (13.6 ) | 9.4 (15.2 ) |
50 | 5.3 (8.5 ) | 5.9 (9.5 ) | 7.1 (11.5 ) | 8.1 (13.0 ) | 9.1 (14.7 ) |
55 | 4.9 (7.9 ) | 5.5 (8.9 ) | 6.7 (10.8 ) | 7.5 (12.1 ) | 8.5 (13.7 ) |
60 | 4.5 (7.2 ) | 5.0 (8.0 ) | 6.2 (10.0 ) | 6.9 (11.1 ) | 7.8 (12.6 ) |
65 | 4.2 (6.8 ) | 4.7 (7.6 ) | 5.8 (9.3 ) | 6.4 (10.3 ) | 7.2 (11.6 ) |
70 | 3.9 (6.3 ) | 4.3 (6.9 ) | 5.3 (8.6 ) | 5.8 (9.3 ) | 6.5 (10.5 |
75 | 3.7 (6.0 ) | 4.1 (6.6 ) | 5.0 (8.0 ) | 5.5 (8.8 ) | 6.2 (10.0 ) |
80 | 3.4 (5.5 ) | 3.8 (6.1 ) | 4.7 (7.6 ) | 5.2 (8.4 ) | 5.8 (9.4 ) |
85 | 2.8 (4.5 ) | 3.1 (5.0 ) | 3.8 (6.1 ) | 4.2 (6.8 ) | 4.7 (7.6 ) |
90 | 2.5 (4.0 ) | 2.7 (4.4 ) | 3.5 (5.6 ) | 3.8 (6.1 ) | 4.3 (6.9 ) |
Average running speed for men by age and ability
Age | Beginner (mph) (km/h) | Novice (mph) (km/h) | Intermediate (mph) (km/h) | Advanced (mph) (km/h) | Elite (mph) (km/h) |
20 | 6.37 (10.26) | 7.71 (12.43) | 9.06 (14.58) | 10.43 (16.77) | 11.72 (18.86) |
25 | 6.37 (10.26) | 7.71 (12.43) | 9.06 (14.58) | 10.43 (16.77) | 11.72 (18.86) |
30 | 6.35 (10.22) | 7.68 (12.37) | 9.02 (14.51) | 10.43 (16.77) | 11.69 (18.83) |
35 | 6.29 (10.12) | 7.56 (12.17) | 8.92 (14.35) | 10.29 (16.54) | 11.43 (18.40) |
40 | 6.03 (9.71) | 7.30 (11.76) | 8.61 (13.85) | 9.94 (15.99) | 11.10 (17.83) |
45 | 5.85 (9.40) | 7.10 (11.42) | 8.38 (13.49) | 9.63 (15.50) | 10.84 (17.43) |
50 | 5.61 (9.03) | 6.91 (11.11) | 8.07 (13.00) | 9.18 (14.78) | 10.61 (17.08) |
55 | 5.38 (8.66) | 6.68 (10.76) | 7.80 (12.55) | 8.88 (14.28) | 10.27 (16.53) |
60 | 5.16 (8.31) | 6.46 (10.40) | 7.43 (11.96) | 8.47 (13.63) | 9.68 (15.58) |
65 | 4.95 (7.97) | 6.00 (9.66) | 7.06 (11.36) | 8.11 (13.05) | 9.48 (15.27) |
70 | 4.74 (7.63) | 5.69 (9.16) | 6.68 (10.77) | 7.72 (12.43) | 9.23 (14.85) |
75 | 4.38 (7.04) | 5.31 (8.54) | 6.25 (10.06) | 7.22 (11.63) | 8.95 (14.40) |
80 | 3.96 (6.38) | 4.98 (8.02) | 5.65 (9.09) | 6.50 (10.47) | 8.15 (13.12) |
85 | 3.72 (5.99) | 4.62 (7.44) | 5.25 (8.46) | 6.06 (9.76) | 7.61 (12.26) |
90 | 3.49 (5.62) | 4.36 (7.02) | 4.95 (7.97) | 5.72 (9.20) | 7.16 (11.53 |
Average running speed — men versus women
Age | Men (mph) (km/h) | Women (mph) (km/h) |
20 | 9.06 (14.58) | 8.07 (13.00) |
25 | 9.06 (14.58) | 8.07 (13.00) |
30 | 9.02 (14.51) | 7.92 (12.75) |
35 | 8.92 (14.35) | 7.78 (12.52) |
40 | 8.61 (13.85) | 7.44 (11.99) |
45 | 8.38 (13.49) | 7.25 (11.67) |
50 | 8.07 (13.00) | 7.02 (11.29) |
55 | 7.80 (12.55) | 6.68 (10.76) |
60 | 7.43 (11.96) | 6.38 (10.27) |
65 | 7.06 (11.36) | 6.07 (9.77) |
70 | 6.68 (10.77) | 5.70 (9.17) |
75 | 6.25 (10.06) | 5.27 (8.49) |
80 | 5.65 (9.09) | 4.98 (8.02) |
85 | 5.25 (8.46) | 4.62 (7.44) |
90 | 4.95 (7.97) | 4.36 (7.02) |
Average running speed for girls ages 10 - 17 years
Age | Beginner (mph) (km/h) | Novice (mph) (km/h) | Intermediate (mph) (km/h) | Advanced (mph) (km/h) | Elite (mph) (km/h) |
10 | 4.1 (6.6) | 5.0 (8.0) | 5.9 (9.5) | 6.8 (10.9) | 7.6 (12.2) |
11 | 4.1 (6.6) | 5.0 (8.0) | 5.9 (9.5) | 6.8 (10.9) | 7.6 (12.2) |
12 | 4.1 (6.6) | 4.9 (7.9) | 5.8 (9.3) | 6.7 (10.8) | 7.5 (12.1) |
13 | 4.1 (6.6) | 4.9 (7.9) | 5.8 (9.3) | 6.6 (10.6) | 7.4 (11.9) |
14 | 4.1 (6.6) | 4.9 (7.9) | 5.7 (9.2) | 6.5 (10.5) | 7.3 (11.7) |
15 | 4.0 (6.4) | 4.8 (7.7) | 5.6 (9.0) | 6.4 (10.3) | 7.2 (11.6) |
16 | 4.0 (6.4) | 4.8 (7.7) | 5.6 (9.0) | 6.3 (10.1) | 7.1 (11.4) |
17 | 4.0 (6.4) | 4.8 (7.7) | 5.5 (8.9) | 6.2 (10.0) | 7.0 (11.3) |
Average running speed for boys ages 10 - 17 years
Age | Beginner (mph) (km/h) | Novice (mph) (km/h) | Intermediate (mph) (km/h) | Advanced (mph) (km/h) | Elite (mph) (km/h) |
10 | 4.32 (6.96) | 5.19 (8.36) | 6.06 (9.76) | 7.16 (11.53) | 8.19 (13.18) |
11 | 4.32 (6.96) | 5.19 (8.36) | 6.06 (9.76) | 7.16 (11.53) | 8.19 (13.18) |
12 | 4.32 (6.96) | 5.19 (8.36) | 6.06 (9.76) | 7.16 (11.53) | 8.19 (13.18) |
13 | 4.32 (6.96) | 5.19 (8.36) | 6.06 (9.76) | 7.16 (11.53) | 8.19 (13.18) |
14 | 4.25 (6.84) | 5.13 (8.27) | 6.00 (9.66) | 7.06 (11.36) | 8.07 (13.00) |
15 | 4.25 (6.84) | 5.13 (8.27) | 6.00 (9.66) | 7.06 (11.36) | 8.07 (13.00) |
16 | 4.25 (6.84) | 5.13 (8.27) | 6.00 (9.66) | 7.06 (11.36) | 8.07 (13.00) |
17 | 4.25 (6.84) | 5.13 (8.27) | 6.00 (9.66) | 7.06 (11.36) | 8.07 (13.00) |
What is the average running speed for an Olympic athlete?
The average running speed for an Olympic athlete in the popular 100m event, can vary widely. This depends on factors such as age, fitness level, gender, and more.
For male Olympic athletes, the average winning time for the 100 meters is about 9.8 to 10.2 seconds, which is an average speed of approximately 23 to 24 mph (37 to 39 km/h).
For female Olympians, the average winning time for the 100 meters is about 10.6 to 11.2 seconds. This is an average speed of about 20 to 22 miles per hour (32 to 35 km/h).
What was Usain Bolt's approximate speed for the world record 100m?
The current world record for men’s 100m is 9:58 seconds and is held by Usain Bolt.
He set the record on 16 August 2009 at the World Championships in Berlin, Germany. It is yet to be broken.
When converted to miles per hour (mph), the world record equates to about 23.35 mph (37. 58 km/h). However, at full stride, he reached a speed of 27.8 mph (44.72 km/h).
What’s the average human running speed and can you improve your pace?
The average human running speed can vary greatly depending on the individual and other factors.
However, as a ballpark figure, a recreational runner will run at approximately 5 -6 mph (8 – 9.7 k/h).
Elite athletes can achieve an average sprinting speed of up to 12 – 15 mph (19.3 – 24.1 km/h) during sprinting.
Can you improve your pace?
Yes, you can. Whether you want to improve your sprinting speed or your average 5K time, with proper training and consistent practice, you can improve your pace at any age and skill.
Watch this quick video on how Usain Bolt runs the 100m.
Factors that affect average running speed
There are a number of factors that can affect your running speed. Some of these factors can be influenced and others are pretty much fixed. Let’s take a closer look.
Genetics
While correct training and persistence can go a long way in improving your running speed, genetics will also have a role to play.
For example, you might be born with a higher ratio of fast-twitch muscles compared to slow-twitch muscles. Fast-twitch muscle fibres are responsible for explosive power and speed but tire quickly, whereas slow-twitch muscle fibres fire slower and can do so for a longer period.
While most humans have an equal ratio of the two muscle fibres, top sprinters can have up to 80% fast-twitch muscles and marathon runners tend to have 80% slow-twitch muscles.
Gender
Gender can also play an important role in average running speed. For example, men typically have a higher speed than women. This is partly due to physiological differences such as men having more muscle mass and higher testosterone which will influence your power and speed.
However, with proper training and conditioning, women can also achieve impressive running speeds. For example, Florence Griffith-Joyner currently holds the world record for 100m at 10.49.
Age
Younger runners tend to have a higher running speed than older individuals. With age, there’s generally a decline in muscle mass and reduced cardiovascular capacity. This will lead to slower average running speeds.
However, you’re never too old to run. Hidekichi Miyazaki only started running at the age of 90 and became the oldest competitive sprinter at the age of 105.
Level of leaness
Individuals who are leaner and have a lower body fat percentage are generally able to run faster than those who are carrying excess weight.
However, by watching your diet and consistently exercising, you’ll soon be able to influence this factor.
Clothing
Another factor that you can change is the clothing you wear. Lightweight and breathable materials are more comfortable and give you more freedom in movement. However, tight-fitting clothing might help to reduce wind resistance and drag.
Shoes
If you’ve ever tried to run in a pair of flip flops, then you’ll know that the shoes you wear can greatly influence your running speed. It’s best to select a running shoe that suits your foot shape, arch type and the running surface you generally run on. Proper footwear can also provide cushioning and support which will help prevent injuries.
Terrain
You can also change the terrain that you train on. For example, flat and even surfaces will encourage a faster running speed. However, uneven terrain or hills and trails, can slow your speed down and be more demanding.
How to improve your average running speed
Here are a few tips to improve your average running speed. If you are an athlete, it’s best to get some help from a fitness coach or follow a running program to improve your speed.
Don't skip your warm up and cool down
Before you start running, it’s important to warm up your muscle properly so as to prepare them for exercise. This will also help prevent injuries. A warm-up might include walking, light jogging, mobility exercises and dynamic stretching.
After your run, take time to cool down properly by slowing down your pace, stretching and doing mobility exercises. Once again, cooling down can prevent injury and reduce stiffness.
Work on your running technique
You can run faster and more efficiently if you improve your running technique. This could mean working on your stride length and cadence, proper posture and foot placement. Once again, a running trainer or coach will give you guidance on improving your running technique.
Build muscle by weight training
Strength training will build muscle and increase running speed and endurance. Exercises such as deadlifts, squats, and lunges will target the leg muscles used in running and sprinting. It’s important to include rest days and proper form to prevent injury.
Eat a healthy diet and stay well-hydrated
You need to provide your body with sufficient fuel and eating a balanced diet rich in protein, carbohydrates, and fats will be key to improving your run pace and speed. Also, make sure you are well-hydrated to maintain your energy levels and prevent fatigue.
Set achievable goals
Set achievable goals to keep you motivated and focused on improving your running speed. Goals might be increasing your speed over a certain distance, running a certain distance or time, or participating in a race.
Break down larger goals into smaller, manageable steps to make them more attainable and build a sense of achievement.
FAQs
What is the fastest running speed ever recorded?
The fastest recorded running speed is 44.72 km/h (27.8 mph). This was achieved by Usain Bolt during the 100m sprint at the 2009 World Championships in Berlin, Germany.
What is the fastest mile that anyone has ever run?
Hicham El Guerrouj of Morroco achieved the fastest recorded mile of 3:43.13 on the 7th of July 1999, in Rome, Italy.
What is the average running speed for a kid?
The average running speed for a kid will vary greatly depending on age and fitness level. In general, kids run between 4 – 7.5 mph (6-12 km/h).
What is the average running speed of a 15-year-old teenager?
The average running speed for a 15-year-old teenager will vary depending on the individual. Generally, a 15-year-old will have an average running speed of 5 – 7.5 mph (8 – 12 km/h).
Is 20 mph fast for a human?
Yes, 20mph is a very fast speed for a human, it’s approximately 32 km/h and is the speed of elite runners.
Is 15 mph fast for a human?
A running speed of 15mph (24 km/h) is a fast sprinting speed for a human.
Is 10mph fast running?
Running at a speed of 10 mph is a fast running speed usually achieved by advanced and elite athletes. It’s equivalent to running at 16km/h.
Is running 7 mph fast?
A running speed of 7 mph is considered a moderate to fast pace for a human. Novice to intermediate runners will be able to run at this pace. It’s equivalent to 11 km/h.
What is the average jogging speed?
Jogging is a slower pace than running. In general, the average jogging speed is between 4-6 miles per hour (6.4 to 9.7 km/h).
What is the average human sprint speed?
The average human sprint speed is about 18.23 mph which is 29.33 km/h.
Summary
- The average running speed can vary between individuals. In general, men can run at a speed of 6.6 mph and women at 5.7 mph.
- Using an average speed running chart can help you set achievable goals.
- You can improve your running speed by training properly and consistently.
