10k Run Times By Age And Ability (2024)

Running Standards By Age And Ability

What is a good 10k run time?

A good 10k time is 49:43. This is the average 10k time across all ages and genders. The fastest 10k time is 26:24.

Male 10k Running Times

A good 10k time for a man is 46:43. This is the average 10k time across men of all ages. The fastest 10k time ran by a man is 26:24.

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	01:18:09	01:05:13	55:45	48:48	43:43	31:30
15	01:07:39	56:28	48:15	42:15	37:51	27:16
20	01:05:30	54:39	46:43	40:54	36:38	26:24
25	01:05:30	54:39	46:43	40:54	36:38	26:24
30	01:05:30	54:39	46:43	40:54	36:38	26:24
35	01:06:06	55:09	47:09	41:16	36:58	26:39
40	01:07:58	56:43	48:29	42:26	38:01	27:24
45	01:10:43	59:01	50:26	44:10	39:33	28:30
50	01:13:42	01:01:30	52:34	46:01	41:14	29:43
55	01:16:57	01:04:13	54:53	48:03	43:03	31:01
60	01:20:30	01:07:11	57:25	50:16	45:02	32:27
65	01:24:23	01:10:25	01:00:11	52:42	47:12	34:01
70	01:28:40	01:14:00	01:03:15	55:22	49:36	35:45
75	01:34:32	01:18:53	01:07:26	59:02	52:53	38:06
80	01:43:56	01:26:45	01:14:08	01:04:54	58:08	41:54
85	01:58:54	01:39:14	01:24:49	01:14:15	01:06:31	47:56
90	02:24:04	02:00:14	01:42:45	01:29:58	01:20:35	58:04

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	07:49	06:31	05:34	04:53	04:22	03:09
15	06:46	05:39	04:50	04:13	03:47	02:44
20	06:33	05:28	04:40	04:05	03:40	02:38
25	06:33	05:28	04:40	04:05	03:40	02:38
30	06:33	05:28	04:40	04:05	03:40	02:38
35	06:37	05:31	04:43	04:08	03:42	02:40
40	06:48	05:40	04:51	04:15	03:48	02:44
45	07:04	05:54	05:03	04:25	03:57	02:51
50	07:22	06:09	05:15	04:36	04:07	02:58
55	07:42	06:25	05:29	04:48	04:18	03:06
60	08:03	06:43	05:44	05:02	04:30	03:15
65	08:26	07:03	06:01	05:16	04:43	03:24
70	08:52	07:24	06:19	05:32	04:58	03:34
75	09:27	07:53	06:45	05:54	05:17	03:49
80	10:24	08:40	07:25	06:29	05:49	04:11
85	11:53	09:55	08:29	07:25	06:39	04:48
90	14:24	12:01	10:17	09:00	08:04	05:48

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	12:35	10:30	08:58	07:51	07:02	05:04
15	10:53	09:05	07:46	06:48	06:05	04:23
20	10:32	08:48	07:31	06:35	05:54	04:15
25	10:32	08:48	07:31	06:35	05:54	04:15
30	10:32	08:48	07:31	06:35	05:54	04:15
35	10:38	08:53	07:35	06:39	05:57	04:17
40	10:56	09:08	07:48	06:50	06:07	04:25
45	11:23	09:30	08:07	07:06	06:22	04:35
50	11:52	09:54	08:28	07:24	06:38	04:47
55	12:23	10:20	08:50	07:44	06:56	05:00
60	12:57	10:49	09:14	08:05	07:15	05:13
65	13:35	11:20	09:41	08:29	07:36	05:28
70	14:16	11:55	10:11	08:55	07:59	05:45
75	15:13	12:42	10:51	09:30	08:31	06:08
80	16:44	13:58	11:56	10:27	09:21	06:45
85	19:08	15:58	13:39	11:57	10:42	07:43
90	23:11	19:21	16:32	14:29	12:58	09:21

Female 10k Running Times

A good 10k time for a woman is 54:13. This is the average 10k time across women of all ages. The fastest 10k time ran by a woman is 29:43.

Average 10k run time by age and ability

Finish Time
Pace (min/km)
Pace (min/mile)

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	01:28:35	01:15:13	01:05:03	57:26	51:44	35:40
15	01:18:52	01:06:58	57:55	51:07	46:03	31:45
20	01:13:58	01:02:48	54:19	47:57	43:12	29:47
25	01:13:49	01:02:40	54:13	47:51	43:06	29:43
30	01:13:58	01:02:48	54:19	47:57	43:12	29:47
35	01:14:53	01:03:35	55:00	48:33	43:44	30:09
40	01:16:43	01:05:08	56:20	49:44	44:48	30:53
45	01:19:34	01:07:33	58:26	51:35	46:28	32:02
50	01:23:41	01:11:03	01:01:27	54:15	48:52	33:41
55	01:28:40	01:15:17	01:05:07	57:29	51:47	35:42
60	01:34:18	01:20:04	01:09:15	01:01:08	55:04	37:58
65	01:40:42	01:25:30	01:13:57	01:05:16	58:48	40:32
70	01:48:01	01:31:43	01:19:20	01:10:01	01:03:05	43:29
75	01:56:29	01:38:54	01:25:33	01:15:31	01:08:01	46:54
80	02:08:29	01:49:06	01:34:22	01:23:18	01:15:02	51:44
85	02:28:44	02:06:17	01:49:14	01:36:25	01:26:51	59:53
90	03:04:58	02:37:02	02:15:50	01:59:54	01:48:00	01:14:28

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	08:52	07:31	06:30	05:45	05:10	03:34
15	07:53	06:42	05:48	05:07	04:36	03:10
20	07:24	06:17	05:26	04:48	04:19	02:59
25	07:23	06:16	05:25	04:47	04:19	02:58
30	07:24	06:17	05:26	04:48	04:19	02:59
35	07:29	06:22	05:30	04:51	04:22	03:01
40	07:40	06:31	05:38	04:58	04:29	03:05
45	07:57	06:45	05:51	05:09	04:39	03:12
50	08:22	07:06	06:09	05:25	04:53	03:22
55	08:52	07:32	06:31	05:45	05:11	03:34
60	09:26	08:00	06:56	06:07	05:30	03:48
65	10:04	08:33	07:24	06:32	05:53	04:03
70	10:48	09:10	07:56	07:00	06:18	04:21
75	11:39	09:53	08:33	07:33	06:48	04:41
80	12:51	10:55	09:26	08:20	07:30	05:10
85	14:52	12:38	10:55	09:39	08:41	05:59
90	18:30	15:42	13:35	11:59	10:48	07:27

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	14:15	12:06	10:28	09:15	08:19	05:44
15	12:42	10:47	09:19	08:14	07:25	05:07
20	11:54	10:06	08:45	07:43	06:57	04:48
25	11:53	10:05	08:43	07:42	06:56	04:47
30	11:54	10:06	08:45	07:43	06:57	04:48
35	12:03	10:14	08:51	07:49	07:02	04:51
40	12:21	10:29	09:04	08:00	07:13	04:58
45	12:48	10:52	09:24	08:18	07:29	05:09
50	13:28	11:26	09:53	08:44	07:52	05:25
55	14:16	12:07	10:29	09:15	08:20	05:45
60	15:11	12:53	11:09	09:50	08:52	06:07
65	16:12	13:46	11:54	10:30	09:28	06:31
70	17:23	14:46	12:46	11:16	10:09	07:00
75	18:45	15:55	13:46	12:09	10:57	07:33
80	20:41	17:33	15:11	13:24	12:05	08:19
85	23:56	20:19	17:35	15:31	13:59	09:38
90	29:46	25:16	21:52	19:18	17:23	11:59

What do the running abilities mean?

Beginner	Faster than 5% of runners. A beginner runner has started running and has run for at least a month.
Novice	Faster than 20% of runners. A novice runner has run regularly for at least six months.
Intermediate	Faster than 50% of runners. An intermediate runner has run regularly for at least two years.
Advanced	Faster than 80% of runners. An advanced runner has run for over five years.
Elite	Faster than 95% of runners. An elite runner has dedicated over five years to become competitive at running.

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