If you’re wondering how your 5K time stacks up against other runners, here is a breakdown of the average 5K time by age and gender. Keep in mind that your age, fitness level, and whether you're a male or female affects your average time. In general, when I coach people I advise against comparing oneself to others so use this chart as a general overview, not a way to label yourself as a “good” or “bad” runner. The best way to measure progress is to assess your own time against your past finish times.
The average 5K time for most runners falls between 30 and 40 minutes. You can set your own goal 5K time based on your fitness level, goals, and age. Our chart illustrated the average 5K times by age and sex.
If you're an elite runner, your time will be much faster than average. The world record for 5K is currently held by Joshua Cheptegei with 12:35.36 for men and Gudaf Tsegaywith 14:00.21 for women.
Although many runners achieve fast times in the younger age groups, as you can see from the chart, many continue to get faster well into their 30s and even 40s. Your personal time depends on your training and conditioning as well as age. If you're a novice runner, your time may be above average whereas a more advanced athlete may have a faster than average time.
Assessing Your 5K Time
If your mile pace is around 8 minutes, you can expect to complete a 5K in 25 minutes or less, in general. Most beginning runners have a pace between 9-minute miles to 12-minute miles. I recommend that beginners focus on finishing the race for your first 5K, and then work on pacing more as you get practice running and racing.
Also, consider your splits - which means your mile or kilometer times throughout the race. Try to maintain a steady pace throughout your 5K race, and if you have energy at the end, go faster. A skill that most distance runners learn with practice is not to start too fast as this can cause your energy to taper out quickly and make your last miles much slower than your first ones.
Benchmark Runs
A good way to assess your 5K pace is to do benchmark runs periodically. Once a month you can run a 5K and time yourself to assess how your training and pacing are going. If you’re a beginning runner, you may want to start with 1-mile benchmark runs until you build up to doing 5K runs.
How to Run a Faster 5K
If you want to run faster than the average 5K time or beat your personal record, here are some tips to help you become a faster runner:
Do speed workouts. After six weeks of consistent running, beginners can start doing speed training. (Advanced and intermediate runners can begin speed training at any time.) Some speed workouts that can help you get faster include interval training and tempo runs.
Follow a training plan that incorporates principles of progressive overload. This means that you add no more than 10 percent more miles or intensity to your workouts from one week to the next. Progressive overload helps you improve your fitness while minimizing your risk of injury. Head to our Training Center to find the best running plan to help you crush your 5K.
Build your endurance with regular base runs. Base runs are relaxed pace runs that you do at your natural pace, at no more than 50 percent effort level. If you're a beginner runner, these runs are especially important to build your fitness base.
Do strength training. Resistance training (with weights or your bodyweight) will help your muscles get stronger, giving you more power and speed when you run. Strength train at least twice per week to see the benefits in your running and health.
Eat a nutritious diet. Make healthy eating as part of your daily routine. Ensure your nutrition is optimized by eating a variety of whole grains, lean protein foods, and fresh fruits and veggies. Reduce your intake of highly processed foods and give your body the nutrients it needs to perform at your peak.
Interval Speed Workout
Here is a sample interval workout that you can do to help improve your 5K running pace:
Warm-up: Run 800 meters (1/2 of a mile) at a relaxed pace to warm up. Do dynamic stretches.
Run 400 meters (1/4 of a mile or one lap on a standard outdoor track) at an 80 percent effort level. The pace will feel challenging but will not be an all-out sprint.
Jog 400 meters slowly for active recovery.
Repeat to do a total of 6 fast laps and 6 slow laps.
Cool down: Run 800 meters at a relaxed pace. Stretch.
Tempo Run Speed Workout
A tempo run helps improve your running speed for races by challenging your body to do a steady-state effort run at a faster pace than your regular running pace. Here is a tempo run to help you get a faster average 5K time:
Warmup: Run at a slow, relaxed pace for 1 mile. Do dynamic stretches.
Tempo Run: Run at a challenging pace for 2 miles, at 70 to 80 percent effort level. Aim for your 10K race pace or a pace that you could maintain for up to an hour. Your pace should be comfortably hard.
Cooldown: Jog for 1 mile at a relaxed, slow pace. Stretch.
Add one to two speed workouts a week to your 5K training program to help you get faster. Keep in mind that you should do speed workouts between easy or rest days of training so you have at least a day or recovery after each speed workout. You will start to see results with faster race paces and faster 5Ks within a few months of following a consistent speed training program.
If you need a training plan to help you crush your next 5K, check out the Runstreet Training Center.
Happy running to you!😊
Related Posts: Tempo Run Guide, 5 Running Workouts to Get Faster
Marnie Kunz is a NASM-certified personal trainer, USATF, and RRCA-certified running coach, and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, Akita mom, and writer. She enjoys fitness, art, hiking, dogs, and eating messily.
