Good 5K, 10K, Half And Marathon Times By Age And Gender
Comprehensive guide to good running times at every distance. Find benchmarks for 5K, 10K, half marathon, and marathon by age group and gender, with calculators to predict your times.
What's a good running time? It depends on your age, gender, and experience level. This comprehensive guide provides benchmarks for 5K, 10K, half marathon, and marathon times across all demographics.
Whether you're a beginner wondering if your time is respectable or an experienced runner curious about age-group competition, these tables give you the context you need.
How to Interpret These Tables
We've organized times into five categories:
| Level | Description |
|---|---|
| Elite | Top 1-2% of runners; competitive at national level |
| Advanced | Top 10-15%; serious competitive runners |
| Intermediate | Top 30-40%; dedicated recreational runners |
| Beginner | Completing the distance; building experience |
| Starting | Just beginning; any finish is an achievement |
Use our Running Time Calculator to see where your times fall and predict future performance.
Good 5K Times
The 5K is the most popular race distance. Here's how times break down:
Men's 5K Times by Age
| Age | Elite | Advanced | Intermediate | Beginner |
|---|---|---|---|---|
| 18-24 | <15:30 | 17:00-19:00 | 21:00-25:00 | 27:00-33:00 |
| 25-29 | <15:45 | 17:15-19:30 | 21:30-25:30 | 27:30-34:00 |
| 30-34 | <16:00 | 17:30-20:00 | 22:00-26:00 | 28:00-35:00 |
| 35-39 | <16:30 | 18:00-20:30 | 22:30-27:00 | 29:00-36:00 |
| 40-44 | <17:00 | 18:30-21:30 | 23:30-28:00 | 30:00-37:00 |
| 45-49 | <17:45 | 19:30-22:30 | 24:30-29:00 | 31:00-38:00 |
| 50-54 | <18:30 | 20:30-24:00 | 26:00-31:00 | 33:00-40:00 |
| 55-59 | <19:30 | 22:00-26:00 | 28:00-33:00 | 35:00-42:00 |
| 60-64 | <21:00 | 24:00-28:00 | 30:00-36:00 | 38:00-45:00 |
| 65-69 | <23:00 | 26:00-31:00 | 33:00-39:00 | 41:00-48:00 |
| 70+ | <25:00 | 29:00-35:00 | 37:00-44:00 | 46:00+ |
Women's 5K Times by Age
| Age | Elite | Advanced | Intermediate | Beginner |
|---|---|---|---|---|
| 18-24 | <17:30 | 19:30-22:00 | 24:00-28:00 | 30:00-37:00 |
| 25-29 | <17:45 | 19:45-22:30 | 24:30-29:00 | 31:00-38:00 |
| 30-34 | <18:00 | 20:00-23:00 | 25:00-29:30 | 32:00-39:00 |
| 35-39 | <18:30 | 20:30-24:00 | 26:00-31:00 | 33:00-40:00 |
| 40-44 | <19:15 | 21:30-25:00 | 27:00-32:00 | 34:00-42:00 |
| 45-49 | <20:00 | 22:30-27:00 | 29:00-34:00 | 36:00-44:00 |
| 50-54 | <21:00 | 24:00-29:00 | 31:00-37:00 | 39:00-47:00 |
| 55-59 | <22:30 | 26:00-31:00 | 34:00-40:00 | 42:00-50:00 |
| 60-64 | <24:00 | 28:00-34:00 | 37:00-44:00 | 46:00-54:00 |
| 65-69 | <26:00 | 31:00-38:00 | 41:00-48:00 | 50:00-58:00 |
| 70+ | <29:00 | 35:00-43:00 | 46:00-54:00 | 56:00+ |
Calculate your predicted 5K time: Use our 5K Pace Calculator.
Good 10K Times
The 10K demands both speed and endurance. Here are the benchmarks:
Men's 10K Times by Age
| Age | Elite | Advanced | Intermediate | Beginner |
|---|---|---|---|---|
| 18-24 | <32:00 | 35:00-40:00 | 44:00-52:00 | 56:00-68:00 |
| 25-29 | <32:30 | 36:00-41:00 | 45:00-53:00 | 57:00-70:00 |
| 30-34 | <33:00 | 37:00-42:00 | 46:00-54:00 | 58:00-72:00 |
| 35-39 | <34:00 | 38:00-44:00 | 48:00-56:00 | 60:00-74:00 |
| 40-44 | <35:00 | 40:00-46:00 | 50:00-58:00 | 62:00-76:00 |
| 45-49 | <37:00 | 42:00-48:00 | 52:00-62:00 | 66:00-80:00 |
| 50-54 | <39:00 | 44:00-52:00 | 56:00-66:00 | 70:00-84:00 |
| 55-59 | <42:00 | 48:00-56:00 | 60:00-72:00 | 76:00-90:00 |
| 60-64 | <45:00 | 52:00-62:00 | 66:00-78:00 | 82:00-96:00 |
| 65-69 | <49:00 | 57:00-68:00 | 72:00-86:00 | 90:00-105:00 |
| 70+ | <54:00 | 64:00-78:00 | 82:00-98:00 | 102:00+ |
Women's 10K Times by Age
| Age | Elite | Advanced | Intermediate | Beginner |
|---|---|---|---|---|
| 18-24 | <36:00 | 41:00-46:00 | 50:00-60:00 | 64:00-78:00 |
| 25-29 | <36:30 | 42:00-47:00 | 51:00-61:00 | 65:00-80:00 |
| 30-34 | <37:00 | 43:00-48:00 | 52:00-63:00 | 67:00-82:00 |
| 35-39 | <38:00 | 44:00-50:00 | 54:00-65:00 | 69:00-84:00 |
| 40-44 | <40:00 | 46:00-53:00 | 57:00-68:00 | 72:00-88:00 |
| 45-49 | <42:00 | 49:00-57:00 | 61:00-73:00 | 78:00-94:00 |
| 50-54 | <45:00 | 53:00-62:00 | 66:00-79:00 | 84:00-100:00 |
| 55-59 | <48:00 | 57:00-68:00 | 72:00-86:00 | 92:00-108:00 |
| 60-64 | <52:00 | 62:00-74:00 | 79:00-94:00 | 100:00-118:00 |
| 65-69 | <57:00 | 68:00-82:00 | 88:00-105:00 | 110:00-128:00 |
| 70+ | <64:00 | 78:00-94:00 | 100:00-120:00 | 125:00+ |
Calculate your predicted 10K time: Use our 10K Pace Calculator.
Good Half Marathon Times
The half marathon tests endurance while remaining accessible:
Men's Half Marathon Times by Age
| Age | Elite | Advanced | Intermediate | Beginner |
|---|---|---|---|---|
| 18-24 | <1:10:00 | 1:18-1:28 | 1:35-1:52 | 2:00-2:30 |
| 25-29 | <1:11:00 | 1:19-1:30 | 1:37-1:54 | 2:02-2:32 |
| 30-34 | <1:12:00 | 1:21-1:32 | 1:40-1:58 | 2:05-2:36 |
| 35-39 | <1:14:00 | 1:24-1:36 | 1:44-2:02 | 2:10-2:42 |
| 40-44 | <1:17:00 | 1:28-1:40 | 1:50-2:08 | 2:16-2:50 |
| 45-49 | <1:21:00 | 1:33-1:46 | 1:56-2:16 | 2:24-3:00 |
| 50-54 | <1:26:00 | 1:40-1:54 | 2:04-2:26 | 2:34-3:12 |
| 55-59 | <1:32:00 | 1:48-2:04 | 2:14-2:38 | 2:48-3:28 |
| 60-64 | <1:40:00 | 1:58-2:16 | 2:28-2:54 | 3:04-3:48 |
| 65-69 | <1:50:00 | 2:10-2:30 | 2:44-3:12 | 3:24-4:12 |
| 70+ | <2:02:00 | 2:26-2:50 | 3:04-3:36 | 3:48+ |
Women's Half Marathon Times by Age
| Age | Elite | Advanced | Intermediate | Beginner |
|---|---|---|---|---|
| 18-24 | <1:20:00 | 1:30-1:42 | 1:50-2:10 | 2:20-2:55 |
| 25-29 | <1:21:00 | 1:31-1:44 | 1:52-2:12 | 2:22-2:58 |
| 30-34 | <1:22:00 | 1:33-1:46 | 1:55-2:16 | 2:26-3:02 |
| 35-39 | <1:24:00 | 1:36-1:50 | 1:59-2:20 | 2:30-3:08 |
| 40-44 | <1:28:00 | 1:41-1:56 | 2:06-2:28 | 2:38-3:18 |
| 45-49 | <1:33:00 | 1:48-2:04 | 2:15-2:38 | 2:50-3:32 |
| 50-54 | <1:39:00 | 1:56-2:14 | 2:26-2:52 | 3:04-3:50 |
| 55-59 | <1:47:00 | 2:06-2:26 | 2:40-3:08 | 3:22-4:12 |
| 60-64 | <1:56:00 | 2:18-2:40 | 2:56-3:28 | 3:44-4:38 |
| 65-69 | <2:08:00 | 2:34-3:00 | 3:16-3:52 | 4:10-5:10 |
| 70+ | <2:24:00 | 2:56-3:26 | 3:44-4:24 | 4:44+ |
Calculate your predicted half marathon time: Use our Half Marathon Pace Calculator.
Good Marathon Times
The marathon is the ultimate test of endurance:
Men's Marathon Times by Age
| Age | Elite | Advanced | Intermediate | Beginner |
|---|---|---|---|---|
| 18-24 | <2:30:00 | 2:50-3:15 | 3:30-4:10 | 4:30-5:30 |
| 25-29 | <2:32:00 | 2:52-3:18 | 3:35-4:15 | 4:35-5:35 |
| 30-34 | <2:35:00 | 2:55-3:22 | 3:40-4:22 | 4:42-5:45 |
| 35-39 | <2:40:00 | 3:00-3:30 | 3:48-4:32 | 4:52-6:00 |
| 40-44 | <2:48:00 | 3:10-3:40 | 4:00-4:48 | 5:08-6:20 |
| 45-49 | <2:58:00 | 3:24-3:56 | 4:18-5:08 | 5:30-6:48 |
| 50-54 | <3:10:00 | 3:42-4:16 | 4:40-5:34 | 5:58-7:22 |
| 55-59 | <3:26:00 | 4:02-4:42 | 5:06-6:06 | 6:32-8:04 |
| 60-64 | <3:46:00 | 4:28-5:12 | 5:40-6:46 | 7:14-8:56 |
| 65-69 | <4:10:00 | 4:58-5:48 | 6:20-7:34 | 8:06-10:00 |
| 70+ | <4:40:00 | 5:38-6:36 | 7:12-8:36 | 9:12+ |
Women's Marathon Times by Age
| Age | Elite | Advanced | Intermediate | Beginner |
|---|---|---|---|---|
| 18-24 | <2:50:00 | 3:15-3:45 | 4:05-4:52 | 5:15-6:30 |
| 25-29 | <2:52:00 | 3:18-3:48 | 4:10-4:58 | 5:20-6:38 |
| 30-34 | <2:55:00 | 3:22-3:54 | 4:16-5:06 | 5:30-6:48 |
| 35-39 | <3:00:00 | 3:28-4:02 | 4:26-5:18 | 5:42-7:04 |
| 40-44 | <3:10:00 | 3:40-4:16 | 4:42-5:36 | 6:02-7:28 |
| 45-49 | <3:22:00 | 3:56-4:34 | 5:02-6:00 | 6:28-8:00 |
| 50-54 | <3:38:00 | 4:16-4:58 | 5:28-6:32 | 7:02-8:42 |
| 55-59 | <3:58:00 | 4:42-5:28 | 6:02-7:12 | 7:44-9:34 |
| 60-64 | <4:22:00 | 5:12-6:04 | 6:42-8:00 | 8:36-10:38 |
| 65-69 | <4:52:00 | 5:50-6:50 | 7:30-8:58 | 9:40-11:58 |
| 70+ | <5:30:00 | 6:40-7:50 | 8:36-10:16 | 11:02+ |
Calculate your predicted marathon time: Use our Marathon Pace Calculator.
Predicting Your Times
If you have a time at one distance, you can predict times at other distances. Use our Running Interval Pace Calculator for instant predictions.
Typical Conversion Factors
| From | To | Multiply By |
|---|---|---|
| 5K | 10K | ×2.08-2.12 |
| 5K | Half Marathon | ×4.65-4.75 |
| 5K | Marathon | ×9.7-10.2 |
| 10K | Half Marathon | ×2.22-2.28 |
| 10K | Marathon | ×4.6-4.9 |
| Half Marathon | Marathon | ×2.06-2.15 |
Note: These ratios assume comparable training for each distance. A 5K-focused runner may need more half/marathon-specific training to achieve predicted times.
How to Improve Your Times
Regardless of your current level, improvement follows these principles:
1. Consistent Training
Run regularly. Most improvement comes from simply running more over time.
2. Easy Running
Keep 80% of your running at conversational pace. This builds aerobic fitness without burnout.
3. Quality Sessions
Add tempo runs, intervals, and long runs appropriate to your goal distance.
4. Recovery
Rest days matter. Improvement happens during recovery, not during workouts.
5. Patience
Fitness builds over months and years, not days and weeks.
Age Grading: Fair Comparisons
Age grading adjusts times to account for natural aging, allowing fair comparison across ages and genders.
An age-graded score of:
- 100% = World record level
- 90%+ = World class
- 80-89% = Regional/national level
- 70-79% = Local competitive
- 60-69% = Recreational competitive
- 50-59% = Fitness runner
Use our VO2 Max Calculator to assess your fitness level.
Calculate Your Predicted Times
Ready to see where you stand and what's possible?
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Enter a Recent Race: Use Running Interval Pace Calculator
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Get All Predictions: See predicted times for 5K through marathon
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Check Specific Distances:
Remember: These benchmarks are guides, not judgments. Every finish is an accomplishment, and every runner is on their own journey.
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