What's a Good Running Pace? Average Times by Age, Gender, and Distance
One of the most common questions runners ask is: "What's a good running pace?"
It's a fair question — pace is one of the best ways to track progress and measure fitness. But the truth is, there's no one-size-fits-all answer. A "good" pace depends on your experience level, age, gender, training background, and race distance.
In this post, we'll explore what counts as a good running pace, share average pace benchmarks across distances, and show you how to find your ideal pace using the Running Pace Calculator on runningpace.io.
What Does "Good" Really Mean?
When it comes to running, good is relative.
For some, a good pace means finishing a 5K without walking. For others, it's breaking a marathon personal best. The key is context — what's good for one runner may be unachievable (or too easy) for another.
A better question to ask is:
"Am I improving over time?"
That's where knowing your running pace helps. Tracking your pace shows whether your endurance, strength, and consistency are getting better — regardless of what the averages say.
Average Running Pace by Distance
Here's a look at typical running paces by distance for different experience levels. These are broad ranges based on aggregated data from major running events and fitness apps like Strava and RunRepeat.
| Distance | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 5K | 6:30–7:30/km (10:25–12:05/mi) | 5:00–6:00/km (8:03–9:39/mi) | 4:00–4:45/km (6:26–7:38/mi) |
| 10K | 6:15–7:15/km (10:03–11:40/mi) | 4:45–5:45/km (7:38–9:15/mi) | 3:45–4:30/km (6:02–7:14/mi) |
| Half Marathon | 6:30–7:30/km (10:25–12:05/mi) | 5:15–6:00/km (8:27–9:39/mi) | 4:00–4:45/km (6:26–7:38/mi) |
| Marathon | 6:30–7:45/km (10:25–12:28/mi) | 5:30–6:15/km (8:51–10:03/mi) | 4:15–5:00/km (6:50–8:03/mi) |
Tip: If you're running consistently within these ranges for your distance and experience, you're doing great. Use these benchmarks to set realistic, motivating goals.
Average Running Pace by Age and Gender
Age and gender also play a role in average pace. As we age, endurance often improves, but raw speed tends to decline slightly. Below are approximate 5K finish times by age and gender, based on recreational runners' averages.
| Age Group | Male Avg Pace (min/km) | Female Avg Pace (min/km) |
|---|---|---|
| 20–29 | 5:15 (26:00 5K) | 6:00 (30:00 5K) |
| 30–39 | 5:25 (27:00 5K) | 6:10 (31:00 5K) |
| 40–49 | 5:35 (28:00 5K) | 6:20 (32:00 5K) |
| 50–59 | 5:55 (29:30 5K) | 6:45 (33:45 5K) |
| 60+ | 6:20 (31:30 5K) | 7:10 (35:45 5K) |
Note: These are averages, not targets. Plenty of runners in their 40s, 50s, and 60s run faster than their younger counterparts — consistency matters more than age.
How to Find Your Ideal Running Pace
Instead of comparing yourself to others, focus on finding the pace that matches your current fitness and goals. Here's how:
- Record your latest run — note the distance and total time.
- Go to runningpace.io and enter your numbers.
- The calculator will show your average pace per km/mi, your speed, and even projected race finish times.
- Use that as your baseline for tracking improvement.
Example: If you run 5K in 28 minutes, your pace is 5:36/km (9:01/mi). Over time, if that drops to 5:15/km, that's measurable progress — no comparison needed.
How to Improve Your Running Pace
Once you know your baseline, small, consistent improvements make a huge difference. Try these tips:
- Run regularly: 3–4 times per week builds endurance and consistency.
- Add interval training: Short bursts at faster paces train your body to move efficiently.
- Include tempo runs: Sustained efforts just below your threshold pace improve stamina.
- Strength train: Strong legs and core improve running economy.
- Rest and recover: Progress happens when you recover well — not just when you run.
Remember: faster isn't always better. A sustainable pace keeps running enjoyable — and consistent effort beats sporadic intensity.
The Bottom Line
A "good" running pace isn't a single number — it's a reflection of where you are in your running journey.
If you're showing up, improving gradually, and enjoying the process, your pace is already good. Use tools like runningpace.io to measure, not judge — and let progress, not comparison, guide your path.
Find Your Pace Today
Ready to see how your pace stacks up — and where you can improve?
Use the Running Pace Calculator on runningpace.io to:
- Find your exact running pace for any distance
- Estimate finish times for upcoming races
- Compare your pace to average benchmarks
- Track your improvement over time
Your pace is personal — discover yours today and start running smarter.