Average 5K Running Speed by Age and Sex
| Age | Men: 5K time | Men: speed / pace | Women: 5K time | Women: speed / pace |
|---|---|---|---|---|
| Under 20 | 31:28 | 9.5 km/h · 5.9 mph · 6:18/km | 38:38 | 7.8 km/h · 4.8 mph · 7:44/km |
| 20–29 | 33:19 | 9.0 km/h · 5.6 mph · 6:40/km | 38:44 | 7.7 km/h · 4.8 mph · 7:45/km |
| 30–39 | 34:36 | 8.7 km/h · 5.4 mph · 6:55/km | 40:13 | 7.5 km/h · 4.6 mph · 8:03/km |
| 40–49 | 35:24 | 8.5 km/h · 5.3 mph · 7:05/km | 41:40 | 7.2 km/h · 4.5 mph · 8:20/km |
| 50–59 | 36:34 | 8.2 km/h · 5.1 mph · 7:19/km | 43:57 | 6.8 km/h · 4.2 mph · 8:47/km |
| 60+ | 40:42 | 7.4 km/h · 4.6 mph · 8:08/km | 48:41 | 6.2 km/h · 3.8 mph · 9:44/km |
Source: 2018 average 5K times compiled by the IAAF and RunRepeat, as published by Healthline. Speeds and paces are calculated from those times. These are race finishers, who tend to be fitter than the general population, and many include walkers.
What Is a Good Running Speed?
- Easy jog: 7–9 km/h (4.3–5.6 mph) — you can hold a conversation.
- Steady run for regular runners: 9–12 km/h (5.6–7.5 mph), or 5:00–6:40 per km.
- Fast club runners: 14–17 km/h over 5K (a 5K in about 18–21 minutes).
- World class: the men’s 5K world record of 12:35 is about 23.8 km/h.
Comparing yourself to people of your age and sex is fairer than comparing to overall averages. Progress over time is the best measure.
Speed vs. Pace: How to Convert
Treadmills usually show km/h or mph, while running apps show pace. The running speed tracker shows both live.
Measure Your Own Running Speed
Open the running speed tracker, tap Start and run. You’ll see live speed, average speed and distance. For an all-out effort, try the sprint speed test. No watch? See how to check your running speed without a watch.
Frequently Asked Questions
What is the average running speed for a man?
In 5K race data, men average about 8–9.5 km/h (5–6 mph) depending on age.
What is the average running speed for a woman?
In the same data, women average about 6–8 km/h (3.8–5 mph) depending on age.
Is 10 km/h a good running speed?
Yes. 10 km/h (a 6:00/km pace, 30 minutes for 5K) is faster than the average race finisher in every age group above.
How fast does the average person jog?
A relaxed jog is usually 7–9 km/h (4.3–5.6 mph).