Average Running Pace by Age
Rough average running pace by age and sex, based on large 5K race datasets — plus what counts as a "good" pace and why your own trend matters more.
| Age | Men (avg /mi) | Women (avg /mi) |
|---|---|---|
| Under 20 | 9:34 | 11:42 |
| 20–29 | 9:18 | 11:06 |
| 30–39 | 9:48 | 11:36 |
| 40–49 | 10:30 | 12:12 |
| 50–59 | 11:12 | 13:06 |
| 60+ | 13:18 | 14:30 |
Rough population averages for a 5K, drawn from large race datasets — for context only, not a target. Your own trend matters more.
Curious how your pace compares? The chart above shows rough average 5K paces by age band and sex. These are population estimates drawn from large race datasets — useful for context, but not a target or a verdict on your fitness. Real averages vary a lot by source, country, and who shows up to race.
Pace tends to be quickest through the 20s and 30s and eases gradually with age, but the spread within any age group is enormous, and consistent training moves you far more than your birth year does. A more personal benchmark is your own recent race plugged into the race-time predictor.
So treat "average" loosely. A good running pace is one that's sustainable for the distance you're running and trending in the right direction over your own training log — beating your previous self is the comparison that matters.
Frequently asked questions
What is the average running pace?
Across a broad population, many recreational runners cover a mile somewhere between roughly 9 and 12 minutes, but it varies widely with age, sex, fitness, and the distance. The chart gives rough averages by age band.
What is a good running pace for my age?
There's no universal number. A good pace is one you can sustain for your chosen distance and that improves over time with training. Use the chart for rough context, not as a goal.
Does running pace really slow with age?
On average it eases gradually with age, especially past the 50s, but training consistency has a much bigger effect than age alone, and many masters runners outrun people half their age.