5k Run Benchmarks

We've done the research so you don't have to; below is a list of the best sites to use to benchmark your time in the 5k. This list was most recently updated on August 15, 2023. We'll update again as new sources become available or old one’s change.

Source	Average Benchmark	Dataset	Data Source
Marathon handbook	Man 22:31 Woman 26:07	12 Age Categories Ages 0-99 Male and Female Average Time by Country Fastest Times	Data compiled from runrepeat.com Global Running statistics which reviewed 9.1 million runners of all ages and genders worldwide. The data covers 96% of US race results, 91% of the race results from the EU, Canada, and Australia and a big portion from Asian, Africa and South America...
HealthLine	30-40 mins	12 Age Categories Ages 0-99 Male and Female Includes Pace Calculator	Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness Sample size and composition not available.
Medical News Today	Male 35 mins Female 42 mins	6 Age Categories Ages 20-79 Male and Female Beginner and Experienced	Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness
Running Level	Male 22:31 Female 26:07	17 Age Categories Ages 10-90 Male and Female Various Ability Levels Percentile Placement Includes Pace Calculator	Data researched compliled by Michael Clark founder of Strength Level, a successful strength benchmark forum. Sample size and composition not available.
Verywell fit	25 mins	8 Age Categories Ages 1-100 Male and Female Includes Pace Calculator	Data from USATF (United States Track and Field) global track and field records, athletes only. Compiled by Christine Luff, ACE-CPT.
Medium	Beginner 30-35 mins Average 25-35 mins Advanced 20-25 mins Pro18-20 mins Elite 17 mins	7 Age Categories Ages <17 to 60	Data compiled by Param Hegde, a marathon runner and published writer for Runners Life
Revel Sports	Average 30-40mins	5 Age Categories Ages 0-59 Male and Female Various Ability Levels Percentile Placement	Data compliled by Alex Randall based on Revel Sports Running Blog internal research. Sample size and composition not available.

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