How Long Does It Take to Run 5 km?
The average 5K finish time is approximately 32 minutes, based on RunRepeat (2024, 35 million race results). Men average about 28 minutes and women about 34 minutes. A 5K is 5 kilometres (3.107 miles) — the world's most popular race distance and the standard parkrun format.
Calculate Your Running Time
Distance: 5 km (3.11 mi)
5K Times by Experience Level
| Level | Men's 5K | Women's 5K | Pace (min/km) |
|---|---|---|---|
| New runner (run-walk) | 35:00–45:00+ | 38:00–50:00+ | 7:00–10:00 |
| Beginner | 28:00–35:00 | 32:00–40:00 | 5:38–8:00 |
| Intermediate | 22:00–28:00 | 26:00–34:00 | 4:24–6:48 |
| Advanced | 18:00–22:00 | 21:00–26:00 | 3:36–5:12 |
| Elite | Under 15:00 | Under 17:00 | Under 3:00 |
A sub-30-minute 5K requires a pace of 6:00/km (9:39/mile) — achievable for most healthy adults with 6–10 weeks of training. A sub-25 requires 5:00/km (8:03/mile). A sub-20 — the competitive benchmark — demands 4:00/km (6:26/mile).
The men's 5K world record is 12:35.36 (Joshua Cheptegei, 2020) and the women's is 14:00.21 (Beatrice Chebet, 2024).
Where Your 5K Time Ranks
Based on RunRepeat (2024) analysis of millions of 5K finishes:
| Percentile | Men's 5K | Women's 5K | What It Means |
|---|---|---|---|
| Top 1% | Under 17:30 | Under 20:30 | Competitive club runner |
| Top 5% | Under 20:30 | Under 24:00 | Serious recreational |
| Top 10% | Under 23:00 | Under 27:00 | Dedicated runner |
| Top 25% | Under 26:30 | Under 31:28 | Regular runner |
| Average (50th) | ~28:00 | ~34:00 | Typical race participant |
| Bottom 25% | Over 32:00 | Over 38:00 | Casual jogger / run-walker |
These represent race participants — a self-selected fit group. Running a 5K at any pace puts you ahead of the general population.
5K Times at Common Paces
| Pace (min/km) | Pace (min/mile) | 5K Time | Level |
|---|---|---|---|
| 3:44 | 6:00 | 18:38 | Advanced |
| 4:02 | 6:30 | 20:12 | Advanced |
| 4:21 | 7:00 | 21:45 | Strong intermediate |
| 4:39 | 7:30 | 23:18 | Intermediate |
| 4:58 | 8:00 | 24:51 | Intermediate |
| 5:17 | 8:30 | 26:25 | Recreational |
| 5:35 | 9:00 | 27:58 | Recreational |
| 5:54 | 9:30 | 29:31 | Sub-30 attempt |
| 6:13 | 10:00 | 31:04 | Beginner |
| 6:50 | 11:00 | 34:11 | Beginner |
| 7:28 | 12:00 | 37:17 | Run-walker |
How 5K Times Change by Age
| Age Group | Avg Men's 5K | Avg Women's 5K |
|---|---|---|
| 20–29 | 26:00–29:00 | 30:00–35:00 |
| 30–39 | 27:00–30:00 | 31:00–36:00 |
| 40–49 | 28:00–32:00 | 33:00–38:00 |
| 50–59 | 30:00–35:00 | 35:00–41:00 |
| 60–69 | 33:00–40:00 | 38:00–46:00 |
| 70+ | 38:00–50:00+ | 44:00–55:00+ |
The decline from 30 to 60 is roughly 20–30% for trained runners. A 50-year-old running 32:00 is performing at the same level as a casual 25-year-old.
5 Real-World Examples
1. The Parkrun Beginner
Lena, 30, walks into her first parkrun without specific training. She finishes in 34:42 (6:56/km / 11:10/mile), alternating between jogging and fast walking. Her time is near the women's average. After 12 weeks of consistent running, she returns and finishes in 28:15 — a 6:27 improvement.
At 65 kg, Lena burns approximately 244 calories per 5K (143 lbs × 0.75 × 3.1 miles).
2. The Sub-25 Chaser
Mateo, 36, runs parkrun weekly with a best of 26:15. He adds one tempo session per week (20 minutes at 4:50/km) and one interval session (6 × 800m at 4:30/km). After 10 weeks, he clocks 24:38 — his first sub-25.
His 24:38 (4:55/km) places him in the top 25% of all male race participants (RunRepeat: under 26:30).
3. The Social Runner
Ingrid, 52, runs parkrun every Saturday morning with friends. Her finish time of 36:30 (7:18/km) hasn't changed in two years — and she doesn't care. The social element and weekly routine are her motivation, not speed.
Her 36:30 keeps her well above the 8,000 daily step threshold linked to lower mortality (CDC-cited research). Fifty-two parkruns per year means 260 km of racing alone.
4. The Competitive Age-Grouper
Hans, 58, has been running for 25 years. His current 5K time of 20:45 (4:09/km) regularly wins the 55–59 age group at local events. His PR was 17:50 at age 35.
His 20:45 places him in the top 5% of all male race finishers regardless of age (RunRepeat: under 20:30 is top 5%). He trains five days per week, totalling 50 km.
5. The 72-Year-Old Parkrunner
Margit, 72, completes her local parkrun in 39:15 (7:51/km). She started running at age 64 after retirement and has never missed a Saturday in 6 years — over 300 parkruns.
Her pace exceeds what many sedentary 30-year-olds could manage. Running speed is considered "the sixth vital sign" by Fritz & Lusardi (2009), and Margit's sustained ability to run signals excellent health for her age.
Calories Burned Running 5 km
Using the Compendium formula (body weight in lbs × 0.75 × 3.1 miles):
| Body Weight | Calories Burned (5K) |
|---|---|
| 55 kg / 121 lbs | ~281 cal |
| 65 kg / 143 lbs | ~333 cal |
| 75 kg / 165 lbs | ~384 cal |
| 85 kg / 187 lbs | ~435 cal |
| 100 kg / 220 lbs | ~512 cal |
Running a 5K burns roughly 40% more calories than walking the same distance.
Tips for Running Your Best 5K
First 5K? Use Couch-to-5K. The classic 9-week programme builds from walk-jog intervals to 30 minutes of continuous running. Three sessions per week is sufficient.
Chasing a PR? Start conservatively. Run the first kilometre 5–10 seconds slower than goal pace. The most common 5K mistake is going out too fast and fading in the final 2 km.
Race parkrun. Over 2,500 free, timed 5K events run worldwide every Saturday morning. Walking is welcomed. It's the lowest-friction way to benchmark your 5K fitness.
Frequently Asked Questions
What is a good 5K time?
For the general running population, under 30 minutes is a solid benchmark. Under 25 minutes indicates strong fitness. Under 20 minutes puts you in the top ~5% of all racers.
How does a 5K time predict longer races?
Multiply your 5K by roughly 2.1 for a 10K estimate and 4.6 for a marathon estimate. A 25-minute 5K runner can target roughly a 53-minute 10K, a 1:55 half marathon, and a 4:10 marathon.
How does running 5 km compare to walking it?
Walking 5 km at moderate pace (4.8 km/h) takes about 62 minutes — roughly double the average running time. Walking burns about 235 calories for a 65 kg person versus 333 running.
Related Pages
- How Long to Run a 5K (miles) — mile-based version
- How Long to Run a 10K — double the distance
- How Long to Walk 5 km — walking comparison
- How Long to Run 10 km — international format
- Running Time Calculator — calculate any distance
Sources Cited
- RunRepeat (2024). 5K race statistics from 35 million results. runrepeat.com
- Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com
- World Athletics records — 5000m. worldathletics.org
- Fritz, S. & Lusardi, M. (2009). "Walking speed — the sixth vital sign." Journal of Geriatric Physical Therapy, 32(2), 2–5.