Average 5K time
At a typical parkrun or charity 5K, most people finish somewhere around 30 minutes. What counts as a “good” time depends on how long you’ve been running, so here’s a scale to place your own result.
| Level (VDOT) | 5K time | Pace /km |
|---|---|---|
| Recreational (30) | 30:41 | 6:08 |
| Regular club runner (40) | 24:06 | 4:49 |
| Competitive age-grouper (50) | 19:56 | 3:59 |
| Local race winner (60) | 17:03 | 3:25 |
| National class (70) | 14:56 | 2:59 |
What the levels mean
The table uses Jack Daniels’ VDOT fitness scale rather than a single average, because averages mix first-timers with club runners. A VDOT of 30 is where many new runners land after a couple of months of steady running; 40 is a typical regular club runner; 50 means sub-20 5Ks; national-class club athletes reach 70 and above.
- Around 35–40 minutes: run–walk pace, a great first 5K.
- Under 30 minutes: the most popular first milestone, 6:00 per km.
- Under 25 minutes: 5:00 per km, a strong recreational runner.
- Under 20 minutes: 4:00 per km, usually the top tenth of a parkrun field.
Age and sex matter too: times naturally slow with age after the mid-30s. The fairest comparison is with yourself. Log every 5K in your running log to see your trend line, get the exact pace for any goal from the 5K pace chart, and see what your 5K predicts for longer races with the race time predictor.
Questions runners ask
What is a good 5K time?
“Good” depends on age, sex and experience. Under 30 minutes is a common first goal, under 25 minutes marks a solid regular runner, and under 20 minutes puts you near the front of most local races and parkruns.
What is the average 5K time?
At big mass-participation events and parkruns, typical finish times sit around the half-hour mark, because fields include joggers and walkers as well as racers. The average for regular club runners is much faster, often in the low-to-mid 20s.
How long does it take to walk a 5K?
At a brisk walk of 6 km/h, 5K takes about 50 minutes; at a relaxed 5 km/h, about an hour.
How can I track my 5K times over time?
Log each 5K in the RunLog Pro running log. It keeps your 5K PR on a race-bib card and draws a trend line of every 5K with a best-so-far line, all stored privately in your browser.