What is a good 5k time? Average 5k time by age and gender

Running a 5k is a common goal for a lot of runners having completed Couch to 5k and other race distances.

If you’re thinking about running your first 5k, or preparing to train to run a faster 5k, then you may be wondering: “What is the average 5k time by age and gender?”

Many factors can affect how fast you run a 5k, including your age, gender, fitness levels and running experience.

Even factors like the weather, terrain and how you feel on the day can affect your 5k time.

So what exactly is the average 5k time by age and gender and how do you train for a 5k to achieve your goal race times?

In this guide we’ll explore:

How many miles is a 5k?
What is a good 5k time?
What is the world record 5k time?
Average time to run a 5k by age, ability and gender
8 tips to train for a 5k

Ready?

Let’s go!

How many miles is a 5k?

A 5k is 3.1 miles.

Many runners choose the 5k as their first proper running distance having completed programmes like Couch to 5k.

To date, the 5k remains one of the most popular running distances in the world.

What is a good 5k time?

Your 5k time will depend on your age, gender, fitness levels and running experience.

If you’re a beginner runner (i.e. you have started running and have been running for at least a month), the average 5k time is 32 to 40 minutes.
If you’re a novice runner (i.e. you have been running for at least 6 months), the average 5k time is 27 to 33 minutes.
If you’re an intermediate runner (i.e. you have been running for at least two years), the average 5k time is 23 to 29 minutes.
If you’re an advanced runner (i.e. you have been running for over five years), the average 5k time is 20 to 25 minutes.
If you’re an elite runner (i.e. you have been running competitively for over five years), the average 5k time is 18 to 22 minutes.

You will find a complete breakdown of the average times to run a 5k for beginners according to age in the next section of this guide.

What is the world record 5k time?

The current world record 5k time (also classified at the 5,000 metre event) is 12:35:36 and this is held by Ugandan athlete Joshua Cheptegi.

The female world record holder for the 5k is Letesenbet Gidey with a time of 14:06:62.

What is the average 5k time by age, gender and running ability?

Here is a breakdown of the average time to run a 5k according to age, ability and gender.

These average 5k running times will help you predict how fast you can run a 5k. Please note these should be used as a guideline only.

Here’s what each ability level means:

Beginner runner. You have started running and have been running for at least a month. You are faster than 5% of runners.
Novice runner. You have been running regularly for at least six months. You are faster than 20% of runners.
Intermediate runner. You have been running regularly for at least two years. You are faster than 50% of runners.
Advanced runner. You have been running for over five years. You are faster than 80% of runners.
Elite runner. You have been running competitively for over five years. You are faster than 95% of runners.

Average 5k time by age and ability

Age	Beginner	Novice	Intermediate	Advanced	Elite	World Record
15	32.35	27.14	23.19	20.25	18.17	13.18
20	31.29	26.19	22.31	19.44	17.40	12.51
25	31.29	26.19	22.31	19.44	17.40	12.51
30	31.29	26.19	26.19	19.44	17.40	12.51
35	31.59	26.45	22.53	20.03	17.57	13.03
40	33.09	27.43	23.43	20.46	18.36	13.32
45	34.25	28.47	24.38	21.34	19.19	14.03
50	35.47	29.55	25.36	22.26	20.05	14.37
55	37.16	31.10	26.40	23.21	20.55	15.13
60	38.53	32.21	27.49	24.22	21.49	15.52
65	40.38	33.59	29.05	25.28	22.48	16.35

Average 5k time by age and ability – Male 5k running times

Age	Beginner	Novice	Intermediate	Advanced	Elite	World Record
15	32.35	27.14	23.19	20.25	18.17	13.18
20	31.29	26.19	22.31	19.44	17.40	12.51
25	31.29	26.19	22.31	19.44	17.40	12.51
30	31.29	26.19	22.31	19.44	17.40	12.51
35	31.59	26.45	22.53	20.03	17.57	13.03
40	33.09	27.43	23.43	20.46	18.36	13.32
45	34.25	28.47	24.38	21.34	19.19	14.03
50	35.47	29.55	25.36	22.26	20.05	14.37
55	37.16	31.10	26.40	23.21	20.55	15.13
60	38.53	32.31	27.49	24.22	21.49	15.52
65	40.38	33.59	29.05	25.28	22.48	16.35

Average 5k time by age and ability – Female 5k running times

Age	Beginner	Novice	Intermediate	Advanced	Elite	World Record
15	37.14	31.40	27.26	24.14	21.50	15.29
20	35.27	30.08	26.07	23.04	20.47	14.44
25	35.27	30.08	26.07	23.04	20.47	14.44
30	35.27	30.08	26.07	23.04	20.47	14.44
35	35.40	30.20	26.17	23.13	20.56	14.50
40	36.25	30.58	26.49	23.42	21.22	15.08
45	37.43	32.04	27.47	24.33	22.07	15.41
50	39.39	33.43	29.13	25.49	23.16	16.29
55	41.56	35.40	30.54	27.18	24.36	17.26
60	44.29	37.50	32.47	28.58	26.06	18.30
65	47.23	40.18	34.54	30.51	27.48	19.42

Average 5k time by age, gender and race size

According to Big Data Running, the average 5k race time can be impacted by the race size.

They concluded that a better performance is required to be an age group winner in a larger race than in a smaller race.

In addition, you must generally have a better time to win an age group that spans ten years than an age group that spans only five years.

8 tips to train for a 5k

Now you know more about the average 5k times, here are some tips on training for and running a 5k:

#1 Be consistent

When training for a 5k, it’s important you be consistent with your training, especially if you’re looking to achieve a PB.

Follow a 5k training plan and make sure you schedule in all the runs around your lifestyle.

#2 Improve your endurance and speed

Speed training is incredibly important when wanting to run a faster 5k.

Tempo running, interval training and hill sprints are all great ways to increase your speed and endurance.

Aim to include at least two speed training sessions in your training plan each week.

#3 Don’t forget about the long run

When training for a 5k, it’s important you build your stamina and endurance as well as your speed.

A well-rounded training plan will include 1 or 2 long runs in the lead up to your race.

A long run will anything between 5 to 7 miles when training for a 5k.

#4 Work on your running form

Proper running form helps you run more efficiently.

Your posture, footstrike and cadence all come together to create good running form.

#5 Rest and recover

When training for a 5k, it can be easy to get carried away.

Don’t be tempted to run every day as your body needs time to rest and recover.

Build in 1 or 2 rest days into your training plan.

#6 Strength train

If you are looking to run a faster 5k and reduce your times dramatically then it’s wise to include 1 or 2 strength training sessions a week.

Bodyweight exercises and weighted exercises are good forms of strength training for runners.

#7 Do some running drills

Running drills are used to improve form and performance.

These drills be done as part of a warm up or as part of a standalone session.

#8 Set a date

Parkrun is a great way to complete your first 5k.

Related: How to run your first 5k

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Caroline Geoghegan

Caroline is the founder of Run With Caroline. She is a UK Athletics qualified Run Leader, Run Coach, and Level 3 NASM certified Personal Trainer and has helped hundreds of women to start their running journey and reach their running goals. Caroline began her own running journey in 2008 and since then has gone on to run numerous 5k races, 10k races and half marathons. Based in Cambridge, UK, she actively engages with her local community to support women in starting their running journeys and fostering a passion for running. Beyond running, you'll often find Caroline writing and eating chocolate.

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