What&039s A Good 5k Time? Average Times To Run A 5k By Age Sex

    One of the first significant benchmarks for running is the famous 5k. There is an excellent variety of 5k couch programs to get you started on your first career journey. still, for those who are more experienced, you may want to ask the burning question, what is a good 5k time?

    According to a study by Run Repeat, which included more than 70,000 events from 1986 to 2018, 5Ks have become one of the most popular distances in racing. In 2018 alone, 2.9 million people participated in 5K races.

    Reading: World record 5k time

    Based on all that data, we have a pretty good idea of ​​what a good 5k time is.

    In this article, we’re going to get into the nitty-gritty of the 5k and everything that goes along with it:

    • How long is a 5k race?
    • what are the current fastest 5k time records?
    • what is a good 5k time?
    • what are the recent 5k averages by age and gender?
    • 5 tips to train and improve your current 5k time


    let’s get in!

    What's A Good 5k Time

    How Long Is A 5k?

    5k is 3.107 miles, 5000 meters or 12.5 laps around an Olympic track. it also measures 16,404.2 feet or 5,468 yards.

    what are the current fastest 5k times?

    The current world record holder for the men’s 5000 meters is Joshua Cheptegei from Uganda, with a time of 12:35.36. On August 14, 2020, this record was set at the Louis II Stadium in Monaco.

    for a 5km road race, the current men’s record is 12:49, held by berihu aregawi from ethiopia. this recent record was set on December 31, 2021.

    Now, about the women.

    The current 5000m world record holder is letesenbet gidey from ethiopia, with a time of 14:06.62. He set this record on October 7, 2020 at the Turia Athletics Stadium in Valencia, Spain.

    In a 5km road race, the current record holder in ejgayehu taye from ethiopia with a time of 14:19. This record was set on December 31, 2021 in Barcelona, ​​Spain.

    If you’re anything like me, I imagine you’re sitting there, gaping and in awe of these incredibleworld record times.

    Let’s move on to something a little more achievable for most of us and see how we rack up to an average of 5k times.

    related: what is a good marathon time? average marathon times by age + gender

    What's A Good 5k Time

    What’s A good 5k Time?

    5k times will depend significantly on several factors including current fitness level, experience, current training cycle, nutrition, etc. For the sake of this article, we’ll look at 5k “good” average, intermediate times.

    running level, which calculates race times based on age and ability, says that a good 5K time for a man is 22:31, and a good 5K time for a woman is 26:07.

    How do you compare with those times? let’s break it down further.

    what is the current average of 5k times by age and gender?

    Although the race level breaks down good 5k times by age and level, including beginner, novice, intermediate, advanced and elite, our chart will highlight times for intermediate runners.

    Intermediate runners are defined as faster than 50% of other runners and have run regularly for two years.

    5K Intermediate Times Average: Men

    average 5k split times: female

    What's A Good 5k Time

    See also: How Long is an Average Hockey Game? (NHL, College & Recreation) – BS Hockey

    If you want to see where you stand, you can calculate your specific running times and match them with Running Level’s database. Click here for their handy dandy calculator!

    No matter how you compare to other runners, running is a very personal sport and no matter how fast we run, we always want to improve.

    Few runners aren’t interested in constantly beating their current personal or prs records. we mainly compete against ourselves and strive to be the best we can be, individually speaking.

    if you want to improve, keep reading to see these 5 tips to improve your time in 5k.

    5 tips to improve your time in the 5k

    #1: know your estimated race pace

    It’s challenging to improve our race times and pace if we don’t know exactly where we are with our current fitness level and what we should be aiming for.

    If you’re already working on improving your 5k, you probably already have a specific race time you’d like to beat. still, there are other ways to find out your current potential 5k race pace.

    To get this vital information, you can take a 1 mile or 3 km test.

    These tests will not only give you your estimated 5K race pace (along with 10K, half marathon and marathon estimates), but they will also give you your specific training zones.

    These training zone paces are the ones you use for your daily workouts as specified by your athletic trainer. the rhythms used each day will reflect the specific goal of that particular workout.

    What's A Good 5k Time

    Before we get into that, let’s take a look at how to take the tests:

    mile test:

    If you’re not used to testing, the mile test is the best place to start as it’s short and sweet. it’s easier to judge and distribute your effort level than a 3k because it’s a shorter distance.

    The best place to take a mile test is on a standard size track. each lap is 400 meters long, so your full mile would be 4 laps on the 400 meter track (+9 meters at the end).

    1. warm up for 15 minutes by jogging at an effortless pace.
    2. perform 5 minutes of dynamic stretches such as frankensteins, butt kicks, table tops, hurdles, and toe walking and then on your heels .
    3. run a mile as fast as you can without exhausting yourself. I suggest negative splits, which means running each lap a little faster than the last.
    4. take your total time and plug it into this pace calculator.

    3k test:

    performing a 3k test is a bit tricky, but moreaccurate. it’s harder to judge and distribute your effort level without burning yourself out or, conversely, ending up with too much gas in the tank.

    My advice is to start a little slower than you think, you can run the 3K and increase your speed as you finish each lap, running your last lap full throttle!

    On a standard 400 meter track, you need to run 7.5 laps to complete 3 kilometers.

    1. warm up for 15 minutes by jogging at an effortless pace.
    2. perform 5 minutes of dynamic stretches such as frankensteins, butt kicks, table tops, hurdles, and toe walking and then with heels.
    3. run 3 kilometers as fast as you can without getting burned.
    4. take your total time and plug it into this pace calculator.

    What's A Good 5k Time

    Let’s take a look at an example of the results of an intermediate 3k test, the estimated 5k race pace, and training paces:

    3k trial total time: 17:00 (5:40 pace per kilometer or 9:07 pace per mile)

    This would mean the estimated total 5k race time would be 29:05.

    Now that we have our estimated 5k race time and training paces, let’s improve our 5k time using this data.

    What's A Good 5k Time

    #2 Include Fast Intervals In Your Training Plan

    Because a 5K is typically run at an intense pace and effort level, it is imperative that portions of your training include intervals faster than your estimated 5K race pace.

    See also: Who is Breeana Walker? The pilot elevating bobsleigh for Australia at Beijing 2022

    Add a fast interval day to your training plan using interval and/or repetition rate. here are some sample workouts that can help you improve your running speed and economy for your 5k:

    • 8 x 400 meters at repetition pace with 3-4 minutes of complete rest between each.
    • 6 x 600 meters at interval pace with 2-3 minutes of recovery jogging between each one.
    • 5 x 1 kilometer at interval pace with recovery jogging of 5 minutes between each one.

    Remember to warm up well before each of these workouts with at least 10 minutes of easy jogging followed by dynamic stretching exercises. You never want to start interval training with cold legs, as you can put yourself at risk of injury.

    #3 work on your 5k race pace

    When training for a marathon, most runners include race pace episodes in their long runs or workouts during the week. We can do the same thing with a 5K. increase the amount of time at race pace as your training progresses so that you get more and more comfortable running at that specific pace.

    Remember, 5Ks are run a little faster than your limit pace; so no, it never feels easy; it just becomes a little more tolerable!

    here is an example of a long distance running pace progression you can use while training for your 5k. each week, increase your 5k race pace bouts by about 30 seconds.

    • 60 minute long run at easy pace with 10 x 30 seconds at 5K pace.
    • 60 minute long run at easy pace with 10 x 1 minute at 5K pace. 5K run.</li
    • 60 min long run at easy pace with 10 x 1:30 min at 5K pace.

    What's A Good 5k Time

    #4 Improve Your Cadence

    We’ve heard a million times that 180 steps per minute is the “ideal” cadence or stride rate for running. more realistically, anything above 170 will help improve your running economy.

    when we run, we can work our turnover using a metronome or music with 180 beats per minute, hitting a foot against the pavement on each beat. be careful with playlists, as some They are called 180 bbm but are not always accurate. you can check this with this bpm counter app.

    Include small periods of cadence work in one of your easy runs, just a few minutes here and there to get your feet moving. Focusing on your cadence is exhausting, so add it every now and then when in a moment.

    You can do this by adding lunges, a gradual acceleration and deceleration, into one of your weekly easy runs. here are some examples:

    • 30 minutes of easy running with 10 steps of 10 seconds
    • 45 minutes of easy running with 8 steps of 15 seconds

    What's A Good 5k Time

    #5 Lift Weights

    As an athletic trainer, I am strict about gym time for my runners.

    There are endless benefits, like improving strength, mobility, balance, reaction time, power, speed, and I could go on and on. It also lowers the risk of injury, so it’s definitely worth the time and effort.

    All you need to do is add two short strength training sessions a week to your training schedule, and you don’t even need to hit the gym. you can do specific functional training for running from the comfort of your home using only your body weight.

    if you have a couple of implements to add, like resistance bands or light dumbbells, even better.

    Some of the exercises that runners should include in their strength training are:

    • squats (bodyweight, front, reverse, side, jump, weighted plus dumbbells)
    • squats (bodyweight, goblet, isometric, jump, weighted plus dumbbells) )
    • glute bridges (bodyweight, single leg, resistance bands)
    • calf raises (bodyweight, stair, both legs, single leg, with weight added dumbbells)
    • deadlifts (bodyweight, both legs with kettlebells, single leg, weighted by adding dumbbells)
    • planks (full, elbow, side, up-down, tapping on the shoulders, spiderman)

    What's A Good 5k Time

    These are just a few to get you going. You can check out our complete runner’s guide to weightlifting for more ideas and workouts! The most important thing is that you add it to your routine. It will make you a better all-around athlete and help shave down that 5k time.

    Now that you’ve got all the tips and tricks and know the answer to what a good 5k time is, let’s train and get your next 5k personal record!

    check out our 5k training guides to start or reduce your current time:

    couch to 5k: complete training plan and race guide

    5k training plan

    how to run a 5K in 25 minutes

    how to run 5k in 20 minutes

    how to run 5k in 18 minutes

    See also: How the Cleveland Browns Can Make the Playoffs: Through Week 18 – The New York Times

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