average time to run a 5k
Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, high intensity interval training (HIIT) workouts, Healthcare workers have 7 times the risk of severe COVID-19, How blood markers and wealth predict future health problems, Diabetes risk is shared between people and their dogs. The time it takes to run a mile depends on a person’s age, sex, and fitness level, among other factors. Close. If you haven't run one recently -- or ever -- run a 5K at your racing speed and time yourself using a stopwatch or a regular watch with a second hand. A 5K run is a great distance for a beginner. Better yet, time yourself over the next few 5K runs to get an average run time. The fastest male runner will probably come in at around 13-14 minutes, with the fastest female about 2-3 minutes slower than that. If you are looking to run a sub-25 minute 5k, then check out my post on how to run a 5k in 25 minutes or less. Instead, enjoy your race and allow yourself room for improvement. It is difficult to define an average time to run a 5K race as so many factors — including age, sex, fitness level, running experience, and running conditions — can affect the race time. She started her blog in 2018 to share her passion for running. … The 5K run is a long-distance road running competition over a distance of five kilometres (3.107 mi). For teh average runner I'd say 45 minutes is a good "aspirational" time, which most if they're willing to put the training in should be able to achieve and add a minute or two for the ladies. Women regularly run 15- to 16-minute 5Ks at the Olympics. The average 5k run time depends on the level of experience of the runner. If you are wondering the time to take in running a 5K distance to know that the average recorded for people of 40 years age is 35.26. Other factors that affect athletic performance may include: The terrain on which people run may also affect their running times. Anyone is capable of running a faster 5k if you apply your body and mind in the right way. The average 5k run time depends on the level of experience of the runner. Also referred to as the 5K road race, 5 km, or simply 5K, it is the shortest of the most common road running distances.It is usually distinguished from the 5000 metres track running event by stating the distance in kilometres, rather than metres.. The 5000 metres or 5000-metre run (approximately 3.1 mi or 16,404 ft) is a common long-distance running event in track and field.It is one of the track events in the Olympic Games and the World Championships in Athletics, run over 12.5 laps of a standard track.The same distance in road running is called a 5K run.The 5000 m has been present on the Olympic programme since 1912 for men and … others start unable to run more than 100 metres or so. Your average time for the 4 mile intervals should equate to your current 5k pace. Very advanced runners may be able to complete a 5K in less than 20 minutes. Hey guys! If you do an analysis of how a $34.00 entry fee (2017 Average cost of a 5K Race according to “ New York Times “) is expensed out per person in say a 200 runner field size race, it might look like this:. However, one source provides average winning 5K times for males and females in different age categories. For people who run 5k races on a regular basis, average winning times are 13–15 minutes for males and 16–19 minutes for females. If someone just starting out runs a 12-minute mile, he will complete the race, which is roughly 3.1 miles, in about 37 minutes. A 2018 study of 13 male trained runners looked at the effects of caffeinated coffee on running performance. We also discuss training tips and methods that people can use to help improve their running time. From what I've seen if you want to be competitive you'd need to bring in a time closer to 19-20 min. Speed training is an integral part of being able to run a faster 5k. Run a faster 10k: What is the average 10k time? I would say the average 5K time for your age group will be between 19 and 24 minutes. Tempo running, interval training and hill workouts are all great ways to help you run a faster 5k. Here are the 50k average times based on age group and gender. They suggest that females run, on average, at a pace of 13 minutes per mile with a finish time of about 42 minutes and that males run about 11 minutes per mile with a finish time of close to 35 minutes. If you are looking to run a sub-25 minute 5k, then check out my post on how to run a 5k in 25 minutes or less. Running works many leg muscles and also puts a strain on the knees and back. Elite marathon runners average a mile in around 4 to 5 minutes. Don't know your pace? As you train, practice speeding up for intervals during your run. It's more useful for your training to think of your 5K time in tiers such as beginner, intermediate, advanced and elite. its about the average time for most beginner runners. The time required, on average, for a man to win a 5k run is 00:16:52. Other researchers have proposed that listening to music might improve running performance. However, anecdotal sources online give slower times for beginners. Age, experience, and natal sex can all play a part. You will need to get your body used to running and sustaining a faster pace. An average 6-mph pace will have you finishing in 31 minutes. For professional runners, the 2020 world records for running an outdoor 5K are currently 12 minutes (mins) and 51 seconds (secs) for males and 14 mins 44 secs for females. However, average or casual runners will probably take 10 to 14 minutes per mile. The time it takes to run a mile depends on a person’s age, sex, and fitness level, among other factors. If you want to run faster you need to take the next logical step in how you prepare and plan your training schedule. This includes tips on warming up for a 5k, speed training and preparing for your first 5k race. They suggest that a person include strength training, endurance runs, speed runs, and high intensity interval training (HIIT) workouts in their training plan. But what is the average time to run a 5k? To break the 20-minute mark, you have to run each mile in less than six and a half minutes. It’s worth noting at this point that running isn’t all about race times. According to the American Council on Exercise, a beginner may complete their first 5K run in 30 minutes if they follow a training plan lasting 8–10 weeks. You’ll also find tips and advice on completing the Couch to 5k programme. In this article, we look at the average 5K times based on age and sex, as well as the times for beginners and more experienced runners. Learn about 10 stretches that can help keep runners performing well in…, The time it takes to run a mile depends on a person’s age, sex, and fitness level, among other factors. "Intermediate" describes runners that log anywhere between 25 and 50 miles per week. The Food and Drug Administration (FDA) have not approved it unless otherwise indicated. If your goal is to run the 5K, then start to switch between running and walking. Consider that at an average speed of 5 mph you would finish just over 36 minutes. The 5K race appeals to both new and experienced runners. But we can be a little more accurate than that. Even factors like the weather, terrain and how you feel on the day can affect your time. It’s important you enjoy yourself! Although the average 5K time will vary by sex and age, national averages can give you a realistic idea of how you will perform on your first 5K. Here are average 5k run times broken down by age and gender. Tips to Run a Faster 5K. Ask if timing includes bibs. However, this study had a small sample size. The time it takes to cover 5 kilometers depend on some factors. All rights reserved. The graph below represents race results for over 10,000 5k runners in the US in 2010. That is quite a spread I realize. 0. You can prepare for a 5K run in just two months. Once you have finished programmes like Couch to 5k, many runners go on to complete a 5k. Intermediate 5K training plan - a basic 5K training schedule for anyone who can run for 30 minutes, four times a week.. How long will it take me to run a 5K? 5K run time range and %age of people in each range %age of people finishing 5K in a different time range (Approx for understanding only) As you can see, most of the average runners run 5K … However, contrasting research has found that caffeine has no effect on a person’s running time. Question. In the end, a good 5k time for beginners will vary widely based on experience, age, and overall health. A person’s 5K running time is the time that it takes them to run 5 kilometers, which is equivalent to 3.1 miles. 6 runners are randomly selected to run the 5K fun… Learn what to look for in a woman's running shoe and find out about some specific products to try. Running a 5k is a common goal for a lot of runners. Minimalist shoes are those that interfere the least with the natural movement and flexibility of the foot. Experience level, age, natal sex, genetics, and diet are all among the factors that can influence a person’s 5K time. Elevation can make a fairly significant difference too. Perhaps 18 minutes for 5k and 40 minutes for begginer is a bit more reasonable, but for a young man with training those times should be accomplishable. Depending on where you are on your running journey, you may be starting from the beginning, or completing your 100th 5k run. The below results are the median winning times for small, medium, large, and very large races. If you’re new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance. Check out my blog post on how to train for a 5k for more tips and advice on running a 5k. Week 3: Walk 3 days, not in a row, for 30 minutes each time. Comparing male 5K finish times For men, to be an above-average runner, you should be faster than 31:18 minutes. The top performing age groups in the 5k run are female 30-39 and male 20-29. What are some of the best running shoes for women? According to the American Council on Exercise, people may be able to improve their running time and reduce their risk of injury by combining different workouts. 11:47 per mile is the average pace found in our sample data. So if you ran the first mile at 8:05, the second at 8:02, then 7:58 and 7:57, we can round your average pace to approximately 8 minutes per mile. The size of the race will affect the cost with most timers. Please note this should be used as a guideline only. On average 58.1% of 5k run participants are women. Don't know your pace? You will need to get your body used to running and sustaining a faster pace. American runner Galen Rupp broke the world record for the indoor 5K in January 2014 with a stunning time of 13 minutes, 0.126 seconds. A person able to run a 5K race in the relevant time below would likely win or finish highly in their age group. On average 58.1% of 5k run participants are women. Yes, it’s only natural to want to improve your times week in, week out. I see pacing mistake after pacing mistake. If this is your first 5k, an 8-minute-mile pace might be fairly aggressive, depending on how long you have trained, how old you are, and so forth. A 2018 study suggests that people’s running pace gradually declines with age, up to the late 70s. Solution for The average time to run the 5K fun run is 24 minutes and the standard deviation is 2.7 minutes. Further research also suggests that running in a shoe that is 100 grams lighter may help improve running time. For example, to achieve a 25:50 5K time, you'll need to run an average pace of 11.61 kilometers per hour, which is a little more than 7 miles per hour. The analyst reports the times using 10-year age groupings for runners aged 20 years and over. If you do an analysis of how a $34.00 entry fee (2017 Average cost of a 5K Race according to “ New York Times “) is expensed out per person in say a 200 runner field size race, it might look like this:. Various strategies can help a person improve…. However, don’t let this consume you at it will quickly become stale. An hour after ingesting caffeinated coffee, runners improved their running performance in a 1-mile race by 1.9% compared with runners who took a placebo and 1.3% compared with those who consumed decaffeinated coffee. Caroline Geoghegan (aka Run With Caroline) helps people become faster and stronger runners. If your goal is to win a 5k, however, or just to increase your running time, you'll have to learn how to run faster.Luckily, there are several workouts you can use to a create an effective training program that will build your speed and endurance and make you a faster runner. Think of the run time as the end result and your pace as the thing you modify to achieve that time. If you know your pace, you can use a calculator to help estimate your 5K time. To be among the fastest 10% of women, you should have a finish time faster than 25 minutes. Various strategies can help a person improve their time. Comparing female 5K finish times. If someone just starting out runs a 12-minute mile, he will complete the race, which is roughly 3.1 miles, in about 37 minutes. Anyone is capable of running a faster 5k if you apply your body and mind in the right way. That was fast, and not average. Again, taking into account you haven't run for 15 years. The most significant of these factors is the walking speed of a person. Average 5k Time For 40 Year Old Woman Most of the female runners doing a 5k run will be doing 34 – 40 minutes. The items listed in Red are included in our Fundraising Program for Themed Events. 11:47 per mile is the average pace found in our sample data. Use the pace calculator to find out. What’s the average time for 5k. Your age, gender, fitness levels and running experience can all impact your race time. That’s an average figure for those physically fit. If you're wondering about other 1st time runners someone else posted a request for people's 1st time 5k times a while back and it looked like a lot of people finished just under 40 minutes. RunningUSA Inc. lists the average 5K race time as 28 minutes and 7 seconds for men and 34 minutes and 8 seconds for women, based on race result demographics from 2011. With that in mind, here are 5k run averages to help you predict how fast you can run a 5k. 5 kilometers is 3.1 miles so we can argue that your 5k pace is somewhere between 24 and 25 minutes. If a more experienced runner runs a 9-minute mile, he will finish the race in about 28 minutes. Men at the intermediate level average between six and eight minutes per mile during a 5K, while women average between seven and eight and a half minutes per mile. Scientists need to do more research to investigate the effects of caffeine and coffee consumption on running times. You should eat a sports gel before or during your run… If you want to improve your 5k time, I would suggest trying to build your mileage up by adding in longer, slow runs rather than pushing yourself as hard as possible on each run. If you're wondering about other 1st time runners someone else posted a request for people's 1st time 5k times a while back and it looked like a lot of people finished just under 40 minutes. Running shoes, existing health conditions or injuries, and quality of training may also affect running performance. The average 5K finish time in the UK is 00:33:54. Regular running may reduce the risk of certain conditions and improve health in other ways. The items listed in Red are included in our Fundraising Program for Themed Events. by running 5k its already better than the vast majority of the population! A pretty average time for most runners would be about 25 minutes or even 20 minutes. Anyway, it got me thinking of doing a 5k run sometime this summer (something I never considered doing). Solution for The average time to run the 5K fun run is 25 minutes and the standard deviation is 2.4 minutes. Caroline is a UK Athletics qualified Run Leader and Run Coach and NASM qualified Personal Trainer. If you want your event to have the timing aspect, prepare to pay at least $500. Beside that, average 100m time for a healthy untrained male is around 13-14 seconds. The average walking time for a 5k is anywhere between 45 and 90 minutes. If you want to run a 5K in 20 minutes, you’ll need to develop a training regimen weeks before the race to help improve your time. #5 Focus On Your Feelings. The top performing age groups in the 5k run are female 30-39 and male 20-29. If a more experienced runner runs a 9-minute mile, he will finish the race in about 28 minutes. I started running about 1 month ago, but got injured and started again today and I did 5k in 21:50 today... I’m 23M, so is this an ok time? The data, which appear below, come from 1,283 5K races that took place in the United States. Generally, many runners consider a good finishing time for a 5k to be anything under 25 minutes, which means keeping an 8-minute-mile pace. For women, to be an above-average runner, you should be faster than 36:24 minutes. If you would like to beat your average 5k time and perhaps achieve your next PB, then you may be wondering how to run a faster 5k. Determine how fast your pace should be if you have a certain finish time for a desired distance or race. It suggests that by the age of 90 years, a person is slightly less than half as fast as they were during their peak performance stage. Maybe 10. If you were a competitive 50 year old, as in making the podium for your age in the last few races I did, you'd need a sub 20 minute 5k as a 50 year old. If you can run a 30 minute 5K, then you're faster than more than 70% of women. I had a friend win the state championship 5K when he was 17 in 15:34. Use it to see how you compare. Three times out of 10,000, you would get fourth—or worse! This will only frustrate you. A person’s environment also seems to play a role, with experts believing that living and training at high altitudes may benefit running performance. Minimalist shoes may help improve running economy and running performance in a 5K race. For example, a male may win a 5K run in 13-15 minutes while a female may run in 16-19 minutes. The graph below represents race results for over 10,000 5k runners in the US in 2010. Women would have to be around 16-19 minutes to take first place. Unless you are qualifying for the Olympics, competitive is somewhat of a relative term in running. MNT is the registered trade mark of Healthline Media. In a 2018 study, researchers asked 12 amateur male runners to complete an 800-meter time trial run after fasting overnight. Look back at the finishing times of past participants in the race you plan to run to get an idea of how people did. Now you know your average 5k time based on your age and gender, you will want to start training! Instead, enjoy your race and allow yourself room for improvement. For example, a male may win a 5K run in 13-15 minutes while a female may run in 16-19 minutes. According to a 2018 article in Endocrine Reviews, differences between the athletic performance of males and females are largely due to circulating testosterone levels, which affect muscle mass, strength, and hemoglobin levels. The average walking time for a 5k is anywhere between 45 and 90 minutes. Various strategies can help a person improve their time. A normal rate between 5-6 km per hour, however, will allow one to finish 5K in 45-60 minutes. Being able to improve your race times is all about consistency, progress and practice. In 2018, 5K races logged almost 9 million registrants, according to Running USA. There’s no progression. The average man completes a 5k run in a time of 00:29:09. The average woman completes a 5k run in a time of 00:34:32. I know to some of you hardcore runners this time maybe considered really easy but it was a huge accomplishment for me. For male runners, the average finish time is 00:29:08 and for female runners, the average finish time is 00:38:12. After last weeks chart, we had some requests to look at average finishing times based on age group. Speed training is an integral part of being able to run a faster 5k. What are some of the top running shoes for women? I can run 3K in 14 minuets, so I imagine 2.5K can be done for me in 11 minuets, if I really pushed hard and had absolutely no intention of running further. What is the distribution of XX? I help people become stronger, faster and more motivated runners. Learn about heart rate zones, safe levels, and…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Save my name, email, and website in this browser for the next time I comment. If you plan to have thousands of runners, expect to pay thousands. Those in outstanding body condition (untrained) might run 12-13 seconds. Even though you might think the 5k is short, it demands very specific workouts. Think of the run time as the end result and your pace as the thing you modify to achieve that time. The American Council on Exercise recommend that beginners train for a 5K run by: Some people may find it helpful to use an app such as Couch to 5K, which coaches complete beginners looking to run their first 5K. As a general rule, many runners consider a good finishing time for a 5K to be anything under 25 minutes. According to the American Council on Exercise, a beginner may complete their first 5K run in 30 minutes if they follow a training plan lasting 8–10 weeks. If you’re still wondering what is the average time to run a 5k, then read on below where I confirm the 5k run averages according to age and gender. 16 runners are randomly selected to run the 5K fun… The winner may finish a 5K course in anywhere from 13 to 20 minutes or even longer. For example, go at a comfortable pace for the beginning of your run, then speed up for about 50 to 100 meters before slowing down and repeating the process throughout the session. #5 Focus On Your Feelings. RunningUSA Inc. lists the average 5K race time as 28 minutes and 7 seconds for men and 34 minutes and 8 seconds for women, based on race result demographics from 2011. For those who run outdoors, weather conditions can also be a factor to consider. For not running for 15 years and going out and running a 5k in that time at your age, that is excellent. That’s about 8 minutes per mile. Can a smile reduce the pain of an injection? Your average time for the 4 mile intervals should equate to your current 5k pace. The 5K run is a long-distance road running competition over a distance of five kilometres (3.107 mi). Here, learn about tips, risks, benefits, and more. working with a coach and the quality of the relationship, following a training program that requires them to exercise for at least 30 minutes between three and five times a week, considering starting with an 8-day walking program before progressing to running, setting an attainable goal and avoiding pushing themselves beyond their limits, aiming to enjoy the run above anything else. No matter how hard you run, your strength and speed are based on your training and experience and gender can play a role as well. Certain factors can influence 5K running times, such as age, sex, and level of ability and experience. Consider that at an average speed of 5 mph you would finish just over 36 minutes. How Does My 5k Pace Compare To Others? My post on 6 secrets to increase your speed also provides advice and guidance on how to run a faster 5k. Running a 5k is a fun and healthy exercise, as well as a great way to run competitively. (And another way of putting column 3, is that if you do it in under that time you've beaten the (age adjusted) 25 year old who did it in 30 minutes.) Ten kilometers equals 6.2 miles, and well-trained runners can achieve a pace of approximately seven minutes per mile. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Hi, I'm Caroline - a 5k, 10k and half marathon runner. A slow pace of 3 km per hour will allow a person to finish 5K in an hour and a half. For example, to achieve a 25:50 5K time, you'll need to run an average pace of 11.61 kilometers per hour, which is a little more than 7 miles per hour. To be among the fastest 10% of men, you should have a finish time faster than 22 minutes. And most of the time, I’m horrified! This will only frustrate you. Don’t let the fun subside. Contact me at, Join my mailing list and receive tips and advice straight to your inbox. Check out my intermediate 5k training plan if you have a few 5k races under your belt and you are looking to improve your race time. Marketing According to the study, motivational music with a strong, consistent beat that matches a runner’s cadence — the number of steps that they take per minute — may help them run harder and more efficiently. For more experienced runners, running blogs and websites suggest an average 8-minute-per-mile pace, resulting in a finish time of about 26 minutes. If you don't think a 5K seems possible or you don't think you have enough time or energy, this 5K schedule may help you. However, he's keen to stress, this is … If you can run a 30 minute 5K, then you're faster than more than 65% of men. Average times depend a lot on age/gender, but a 20 minute 5k would be above average for anyone. Last medically reviewed on November 15, 2020. Following a training plan may help people safely train and complete a 5K. A 5K run is 3.1 miles. 17 runners are randomly selected to run the 5K fun run. Tips to Run a Faster 5K. Those who run an 8-minute mile will finish in 24 minutes and 48 seconds, with a 7-minute mile yields a time of 21 minutes and 42 seconds. As of 2014, just six Americans have run the distance outdoors in less than 13 minutes; with a more average elite pace being between 13 and 14 minutes. The time required, on average, for a man to win a 5k run is 00:16:52. Failed to subscribe, please contact admin. Also referred to as the 5K road race, 5 km, or simply 5K, it is the shortest of the most common road running distances.It is usually distinguished from the 5000 metres track running event by stating the distance in kilometres, rather than metres. Whether you’re a beginner runner or a seasoned pro, it’s important you follow a training plan so you prepare adequately for your race. How to train for a 5k: The best 5k running tips, How many miles is a 5k? Round all answers to 4 decimal places where possible and assume a normal distribution. You may be wondering this if you are about to train for a 5k. The 5K race appeals to both new and experienced runners. about 30- 35 minutes are what you shoulkd train for. The average Parkrun time is 30:54 minutes. Running is so great because it offers so many health and mental benefits. To manage that would mean running at a pace of around 8 minutes per mile. How to become a run leader and inspire others to run, 7 actionable tips for running in the morning. 2 months ago I was unable to run for a straight 10 minutes. Whatever your goal race time, make sure you invest some time into your running by following a suitable training plan. Answered: The average time to run the 5K fun run… | bartleby The average time to run the 5K fun run is 23 minutes and the standard deviation is 2.4 minutes. Sure, you've been training to run a faster 5K at your Saturday morning parkrun, but are you faster than the average runner? The average time is between 30 to 40 minutes for a relative newbie. Keeping track of heart rate while running can help people maximize their fitness or weight loss goals. Trained healthy male should run … You can few the precise numbers for each different country in the table below, together with the global average. 5 kilometers is 3.1 miles so we can argue that your 5k pace is … There are many training plans out there. When you run 5k for the first time, it feels like a huge achievement.