In a study of 107.9 million race results, the average pace of recreational runners was 5:40 per km for men and 6:22 per km for women in half marathons, the fastest of the four distances. It was 7:04 per km for men and 8:18 per km for women in 5Ks, the slowest.[1]
Average pace by distance
The report gives paces per kilometer. Paces per mile are converted with 1 mile = 1.609344 km.
| Distance | Men per km | Men per mile | Women per km | Women per mile |
|---|---|---|---|---|
| 5K | 7:04 | 11:22 | 8:18 | 13:21 |
| 10K | 5:51 | 9:25 | 6:58 | 11:13 |
| Half marathon | 5:40 | 9:07 | 6:22 | 10:15 |
| Marathon | 6:43 | 10:49 | 7:26 | 11:58 |
Why the 5K average is slowest
The report’s authors note that runners of both sexes performed best at half marathons at all ages, and that the 5K is the entry distance for almost all runners who race, so it holds the most novices. They also suggest that good marathoners may be moving to half marathons.[1]
How to read these averages
- Who is included. The data covers recreational runners. Elite runners, walks, walk/run charity events and obstacle course races were excluded, and so was parkrun, because parkrun starts the whole group at once.[1]
- What an average is. A mean is pulled by very slow and very fast results. It is not a target.
- How old the data is. It runs from 1986 to 2018. The report found finish times slowing over that period.[1]
- Who ran the study. RunRepeat, a running shoe review site, conducted it in collaboration with the IAAF, now World Athletics.[1][2]
- Some figures do not fully reconcile. The report’s 2018 marathon average finish time of 4:32:49 works out to about 6:28 per km, which is faster than both its male and female marathon paces. Treat the numbers as rough guides.
What is a good pace for you?
A good pace depends on your goal, your history and your age, not on an average. Use the race time predictor to set a realistic goal from a recent race, the training pace calculator to train at the right paces, and the 5K pacing guide to plan your race.
Frequently asked questions
What is the average running pace?
In a study of 107.9 million race results, the average pace for men was 5:40 per km (9:07 per mile) in half marathons and 7:04 per km (11:22 per mile) in 5Ks. For women it was 6:22 per km (10:15 per mile) in half marathons and 8:18 per km (13:21 per mile) in 5Ks.
What is a good mile pace?
There is no single answer. The averages above run from 9:07 to 13:21 per mile depending on distance and group, and they describe typical race entrants, not a standard of good. Compare your pace with your own past results and your goal.
Are these averages current?
They come from results between 1986 and 2018, so they do not reflect later years. The report found that average finish times had been getting slower over time as more beginners joined races.
