What counts as a “good” running time?
Search for “average 5K time” and you will find wildly different numbers, because averages depend on who happens to enter a given race. A more useful benchmark is age grading: comparing a time with the best performance expected for someone of the same age and sex. This page uses the 2025 road running age standards (Alan Jones, approved by the USATF Masters Long Distance Running Council) and the World Masters Athletics performance levels:
| Age grade | Level | In plain terms |
|---|---|---|
| 50 % | Recreational | A regular runner finishing comfortably mid-pack. |
| 60 % | Local class | A good club runner; often a “good time” for your age. |
| 70 % | Regional class | Regularly places in age groups. |
| 80 % | National class | Competitive at national age-group level. |
| 90 % | World class | Among the best in the world for that age. |
Good Mile times by age
| Age | Men 50 % | Men 60 % | Men 70 % | Women 50 % | Women 60 % | Women 70 % |
|---|---|---|---|---|---|---|
| 20 | 7:34 | 6:18 | 5:24 | 8:26 | 7:02 | 6:01 |
| 25 | 7:34 | 6:18 | 5:24 | 8:26 | 7:02 | 6:01 |
| 30 | 7:36 | 6:20 | 5:26 | 8:26 | 7:02 | 6:01 |
| 35 | 7:52 | 6:33 | 5:37 | 8:30 | 7:05 | 6:04 |
| 40 | 8:08 | 6:47 | 5:49 | 8:40 | 7:13 | 6:11 |
| 45 | 8:28 | 7:03 | 6:03 | 8:56 | 7:27 | 6:23 |
| 50 | 8:48 | 7:20 | 6:17 | 9:24 | 7:50 | 6:43 |
| 55 | 9:10 | 7:38 | 6:33 | 9:56 | 8:17 | 7:06 |
| 60 | 9:34 | 7:58 | 6:50 | 10:32 | 8:47 | 7:31 |
| 65 | 10:02 | 8:22 | 7:10 | 11:12 | 9:20 | 8:00 |
| 70 | 10:30 | 8:45 | 7:30 | 11:58 | 9:58 | 8:33 |
| 75 | 11:18 | 9:25 | 8:04 | 12:52 | 10:43 | 9:11 |
| 80 | 12:32 | 10:27 | 8:57 | 13:54 | 11:35 | 9:56 |
Good 5K times by age
| Age | Men 50 % | Men 60 % | Men 70 % | Women 50 % | Women 60 % | Women 70 % |
|---|---|---|---|---|---|---|
| 20 | 25:38 | 21:22 | 18:19 | 27:48 | 23:10 | 19:51 |
| 25 | 25:38 | 21:22 | 18:19 | 27:48 | 23:10 | 19:51 |
| 30 | 25:38 | 21:22 | 18:19 | 27:54 | 23:15 | 19:56 |
| 35 | 26:06 | 21:45 | 18:39 | 28:24 | 23:40 | 20:17 |
| 40 | 27:04 | 22:33 | 19:20 | 29:16 | 24:23 | 20:54 |
| 45 | 28:06 | 23:25 | 20:04 | 30:38 | 25:32 | 21:53 |
| 50 | 29:12 | 24:20 | 20:51 | 32:22 | 26:58 | 23:07 |
| 55 | 30:26 | 25:22 | 21:44 | 34:18 | 28:35 | 24:30 |
| 60 | 31:44 | 26:27 | 22:40 | 36:28 | 30:23 | 26:03 |
| 65 | 33:10 | 27:38 | 23:41 | 38:58 | 32:28 | 27:50 |
| 70 | 34:52 | 29:03 | 24:54 | 41:48 | 34:50 | 29:51 |
| 75 | 37:26 | 31:12 | 26:44 | 45:06 | 37:35 | 32:13 |
| 80 | 41:24 | 34:30 | 29:34 | 49:18 | 41:05 | 35:13 |
Good 10K times by age
| Age | Men 50 % | Men 60 % | Men 70 % | Women 50 % | Women 60 % | Women 70 % |
|---|---|---|---|---|---|---|
| 20 | 52:58 | 44:08 | 37:50 | 57:38 | 48:02 | 41:10 |
| 25 | 52:48 | 44:00 | 37:43 | 57:32 | 47:57 | 41:06 |
| 30 | 52:48 | 44:00 | 37:43 | 57:38 | 48:02 | 41:10 |
| 35 | 53:18 | 44:25 | 38:04 | 58:22 | 48:38 | 41:41 |
| 40 | 54:48 | 45:40 | 39:09 | 59:48 | 49:50 | 42:43 |
| 45 | 57:00 | 47:30 | 40:43 | 1:02:00 | 51:40 | 44:17 |
| 50 | 59:26 | 49:32 | 42:27 | 1:05:12 | 54:20 | 46:34 |
| 55 | 1:02:02 | 51:42 | 44:19 | 1:09:06 | 57:35 | 49:21 |
| 60 | 1:04:54 | 54:05 | 46:21 | 1:13:30 | 1:01:15 | 52:30 |
| 65 | 1:08:02 | 56:42 | 48:36 | 1:18:28 | 1:05:23 | 56:03 |
| 70 | 1:11:30 | 59:35 | 51:04 | 1:24:12 | 1:10:10 | 1:00:09 |
| 75 | 1:16:12 | 1:03:30 | 54:26 | 1:30:48 | 1:15:40 | 1:04:51 |
| 80 | 1:23:48 | 1:09:50 | 59:51 | 1:40:08 | 1:23:27 | 1:11:31 |
Good Half Marathon times by age
| Age | Men 50 % | Men 60 % | Men 70 % | Women 50 % | Women 60 % | Women 70 % |
|---|---|---|---|---|---|---|
| 20 | 1:55:02 | 1:35:52 | 1:22:10 | 2:06:44 | 1:45:37 | 1:30:31 |
| 25 | 1:55:02 | 1:35:52 | 1:22:10 | 2:05:44 | 1:44:47 | 1:29:49 |
| 30 | 1:55:02 | 1:35:52 | 1:22:10 | 2:06:00 | 1:45:00 | 1:30:00 |
| 35 | 1:55:52 | 1:36:33 | 1:22:46 | 2:07:40 | 1:46:23 | 1:31:11 |
| 40 | 1:59:22 | 1:39:28 | 1:25:16 | 2:10:58 | 1:49:08 | 1:33:33 |
| 45 | 2:04:22 | 1:43:38 | 1:28:50 | 2:16:10 | 1:53:28 | 1:37:16 |
| 50 | 2:09:50 | 1:48:12 | 1:32:44 | 2:23:38 | 1:59:42 | 1:42:36 |
| 55 | 2:15:48 | 1:53:10 | 1:37:00 | 2:32:40 | 2:07:13 | 1:49:03 |
| 60 | 2:22:20 | 1:58:37 | 1:41:40 | 2:42:54 | 2:15:45 | 1:56:21 |
| 65 | 2:29:32 | 2:04:37 | 1:46:49 | 2:54:38 | 2:25:32 | 2:04:44 |
| 70 | 2:37:30 | 2:11:15 | 1:52:30 | 3:08:08 | 2:36:47 | 2:14:23 |
| 75 | 2:48:26 | 2:20:22 | 2:00:19 | 3:23:56 | 2:49:57 | 2:25:40 |
| 80 | 3:06:00 | 2:35:00 | 2:12:51 | 3:46:24 | 3:08:40 | 2:41:43 |
Good Marathon times by age
| Age | Men 50 % | Men 60 % | Men 70 % | Women 50 % | Women 60 % | Women 70 % |
|---|---|---|---|---|---|---|
| 20 | 4:03:06 | 3:22:35 | 2:53:39 | 4:32:02 | 3:46:42 | 3:14:19 |
| 25 | 4:01:10 | 3:20:58 | 2:52:16 | 4:20:10 | 3:36:48 | 3:05:50 |
| 30 | 4:01:10 | 3:20:58 | 2:52:16 | 4:20:18 | 3:36:55 | 3:05:56 |
| 35 | 4:01:10 | 3:20:58 | 2:52:16 | 4:23:02 | 3:39:12 | 3:07:53 |
| 40 | 4:06:30 | 3:25:25 | 2:56:04 | 4:28:28 | 3:43:43 | 3:11:46 |
| 45 | 4:17:18 | 3:34:25 | 3:03:47 | 4:36:52 | 3:50:43 | 3:17:46 |
| 50 | 4:29:04 | 3:44:13 | 3:12:11 | 4:48:48 | 4:00:40 | 3:26:17 |
| 55 | 4:41:58 | 3:54:58 | 3:21:24 | 5:05:12 | 4:14:20 | 3:38:00 |
| 60 | 4:56:10 | 4:06:48 | 3:31:33 | 5:26:16 | 4:31:53 | 3:53:03 |
| 65 | 5:11:52 | 4:19:53 | 3:42:46 | 5:50:36 | 4:52:10 | 4:10:26 |
| 70 | 5:29:20 | 4:34:27 | 3:55:14 | 6:18:52 | 5:15:43 | 4:30:37 |
| 75 | 5:51:42 | 4:53:05 | 4:11:13 | 6:53:08 | 5:44:17 | 4:55:06 |
| 80 | 6:27:48 | 5:23:10 | 4:37:00 | 7:47:38 | 6:29:42 | 5:34:01 |
“Local class” (60 %) 5K time by age — men
How to use these tables
- Set a realistic goal: moving up one level (for example 60 % to 70 %) is a big but achievable target for a committed runner over a season or two.
- Compare distances: if your 5K is at 65 % but your marathon is at 55 %, endurance — not speed — is your limiter.
- Keep improving as you age: your raw times may slow, but your age-graded level can still rise.
Get your exact percentage for any distance with the age grading calculator, then find the training paces to reach your next level with the VDOT calculator.
- Jones, A. (2025). Age-Grade-Tables: 2025 road running age standards (CC0). github.com/AlanLyttonJones/Age-Grade-Tables
Last reviewed: September 2026 · Health disclaimer