5K Running Times Chart
Every 5K finish time from 14:00 to 45:00 with performance levels, pace breakdowns, speed in mph, and age-group context. Find your current level and see exactly what it takes to reach the next one.
Find Your Level
Enter your current or goal 5K time to see your performance level, pace, and what the next level requires.
Complete 5K Times Table
Every 5K finish time from 14:00 to 45:00 in 30-second increments. Pace per mile, pace per kilometer, speed in mph, and performance level for each time.
What Is a Good 5K Time?
"Good" depends entirely on your context. A 25:00 5K is outstanding for someone who started running 6 months ago, but it would be a bad day for a competitive college runner. Here is how to think about 5K times for different groups.
Recreational runners
Most people who run regularly and race occasionally. Finishing a 5K is the first milestone. Breaking 30 is the next big goal.
Competitive club runners
Runners who train 4 to 6 days per week with structured workouts. Racing is a regular part of their routine.
High school runners
Varsity-level times vary by state. These represent competitive times in most regions.
Masters runners (40+)
Age-graded performance accounts for natural decline. A 22:00 at age 50 is roughly equivalent to an 18:30 at age 25.
5K Times by Age and Gender
Average and "good" (top 25%) 5K times based on race results data. These represent active runners who participate in organized races.
For detailed percentile data across all ages, see our average running pace by age page.
5K Time Improvement Roadmap
3 easy runs per week at conversational pace
1 tempo run: 20 minutes at "comfortably hard" effort
1 long run: 5-7 miles easy
Focus on consistency over intensity
4 easy runs per week
1 interval session: 6x800m at 5K goal pace with 400m jog recovery
1 tempo run: 3 miles at half marathon effort
1 long run: 7-9 miles easy
5 easy runs per week including doubles on 1-2 days
1 VO2max session: 5x1000m at slightly faster than 5K pace
1 tempo run: 4 miles at lactate threshold
1 long run: 8-10 miles with last 2 at marathon pace
6 runs per week with structured periodization
1 VO2max session: 6x1000m at 3:30-3:36/km pace
1 threshold session: 5 miles at tempo effort
1 long run: 10-13 miles with progression finish
Strides 3x per week after easy runs
5K World Records
Men World Record
Joshua Cheptegei (Uganda), 2020
12:35.36
4:03/mile
Women World Record
Beatrice Chebet (Kenya), 2024
14:00.21
4:30/mile
Men Road Record
Joshua Cheptegei (Uganda), 2020
12:49
4:07/mile
Women Road Record
Sifan Hassan (Netherlands), 2024
14:19
4:36/mile
Masters Men (40+)
Bernard Lagat (USA), 2019
13:41
4:24/mile
Masters Women (40+)
Deena Kastor (USA), 2015
15:04
4:51/mile
About This 5K Running Times Chart
This is a free 5K running times reference chart published by Motera, a gamified running app for iOS. The chart lists every 5K finish time from 14:00 to 45:00 in 30-second increments with pace per mile, pace per kilometer, speed in mph, and a performance level badge (World Class, Elite, Advanced, Intermediate, Beginner+, Beginner, Novice). It includes an interactive tool to find your current level, a complete table of 5K times by age and gender, a training roadmap for improving from 30 to 18 minutes, and current 5K world records.
This page differs from a 5K pace chart in that it is focused on finish times and performance levels rather than pace calculations. It answers the question "where do I stand?" rather than "what pace do I need?"
Every 5K Gets You Closer to Leveling Up
Training for a faster 5K means lots of easy miles. Motera makes those miles count by turning every run into a territory capture game. Run loops to claim zones on a real map, uncover the Fog of War, and compete on leaderboards.
Your easy runs, tempo runs, and long runs all capture territory. The more you run, the bigger your kingdom grows.
MoteraFrequently Asked Questions
What is a good 5K time for a beginner?
A good 5K time for a beginner is anywhere between 28:00 and 35:00. If you can finish a 5K without stopping, you have accomplished something significant regardless of time. Most first-time 5K runners finish between 30:00 and 40:00. After 3 to 6 months of consistent training, most beginners can break 30:00.
What is an elite 5K time?
For men, an elite 5K time is under 15:00 (4:50/mile pace). For women, elite is under 17:00 (5:28/mile pace). These times require years of dedicated training, natural talent, and typically a competitive running background. The world record for men is 12:35 and for women is 14:00.
How do 5K times vary by age?
Average 5K times increase (get slower) with age. Men in their 20s average around 25:00 to 28:00, while men in their 50s average 28:00 to 33:00. Women in their 20s average around 28:00 to 32:00, while women in their 50s average 32:00 to 38:00. However, well-trained runners in their 40s and 50s often outperform younger untrained runners.
How can I drop my 5K time from 30 minutes to 25 minutes?
Going from 30:00 to 25:00 requires reducing your pace from 9:39/mile to 8:03/mile. This is achievable for most runners within 6 to 12 months. The key is running 4 times per week with 3 easy runs and 1 speed session (tempo runs or intervals). Increase your weekly mileage to 20 to 25 miles. The biggest gains come from simply running more consistently.
Is a sub-20 minute 5K good?
A sub-20 5K is excellent. It requires running at 6:26/mile pace, which puts you in the Advanced category and faster than roughly 85 to 90% of all recreational 5K runners. Most runners who achieve sub-20 have been training consistently for 1 to 3 years and run 30 to 40 miles per week.
What percentage of runners can run a sub-25 5K?
Approximately 30 to 40% of male race participants and 15 to 20% of female race participants finish a 5K under 25 minutes. Keep in mind that race participants are already a self-selected group of active runners. Among the general population, the percentage who can run a sub-25 5K would be much smaller.
How often should I race a 5K to track improvement?
Racing a 5K every 4 to 6 weeks is a good frequency for tracking progress. This gives you enough time to implement training changes and see results. Running a 5K time trial on a measured course (like a track) every 3 to 4 weeks can also work if races are not available. Avoid racing every week as you need recovery time.
What is the difference between this page and a 5K pace chart?
A 5K pace chart focuses on what pace per mile or kilometer you need to hit a specific finish time. This page is times-focused: it shows all possible finish times with their corresponding performance levels, age-group context, and improvement roadmaps. Think of this page as "where do I stand?" and a pace chart as "what pace do I need?"
