Average 5 Mile Run Time by Age and Gender

How these 5 mile times are worked out

Every time in the table comes from the WMA/USATF 2025 road age-grading tables, approved by the USATF Masters Long Distance Running Council in January 2025. A percentage grade compares your time with the tables' standard for your age and sex. The 100% mark is the open-class standard, 21:04 for men and 22:55 for women, and the time at any grade is the age standard divided by the grade.

These are targets by age, not averages of real finishers: each row shows what a level looks like at that age, not what most 5 mile runners record. The same tables power the RunReps age-grade calculator and the RunReps Score.

What is a good 5 mile run time?

A good 5 mile run time at age 25 is 35:07 for men and 38:12 for women, a 60% age-graded time, the level the RunReps Age-Grade Calculator calls club level on the WMA 2025 road tables. That works out at 7:01 min/mile for men and 7:38 min/mile for women.

Each column has a name: after the unnamed 50% column come 60% club level, 70% regional class and 80% national class, with 90% or more world class. A 70% regional-class 5 mile time at 25 is 30:06 for men and 32:44 for women, and the tables' 100% mark is 21:04 for men and 22:55 for women.

If you are stepping up in distance, the 10 mile times by age use the same tables, so your grade carries straight across.

Why is there no published average 5 mile time?

There is no published average 5 mile time because no large study publishes one, so RunReps uses the WMA/USATF 2025 road age-grading tables instead: at 40, 60% club level is 36:38 for men and 39:51 for women.

The large result studies RunReps cites, Brian Rock's at Outside Run and RunRepeat's, cover the 5K, 10K, half marathon, marathon and mile, not the 5 mile. If you were looking for the average 5 mile run time by age, age grading is the honest substitute: the table gives the time that scores each grade at every age from 20 to 80.

For a sourced average at a nearby distance, see the average 10K time.

What does a 5K time predict for 5 miles?

A 25:00 5K predicts about 41:24 for 5 miles, or 8:17 min/mile, using Riegel's formula: the 5K time multiplied by the distance ratio raised to the power 1.06. The same formula is behind the RunReps race time predictor.

At 8.05 km, 5 miles sits between the 5K and the 10K, so it asks for 10K-style pacing over a shorter time. A prediction assumes you have trained for the distance; if your longest runs are under 5 miles, expect to finish a little slower than it says.

What is a good 5 mile time for a woman?

A good 5 mile time for a woman aged 45 is 41:27, a 60% age-graded time, the level the RunReps Age-Grade Calculator calls club level on the WMA 2025 road tables, which works out at 8:17 min/mile.

At 35 the same grade is 38:50, and at 55 it is 46:15. Regional class at 45 is 35:32, and national class is 31:05.

For women the grade climbs quickly with age: 40:00 scores 57.3% at 25 but 78.8%, regional class, at 65. If you also run parkrun, set your result against the average 5K time.

Is 5 miles in 40 minutes good?

5 miles in 40 minutes, 8:00 min/mile, is a solid run: it is quicker than Strava's 2024 median training pace of 10:15 min/mile, and on the WMA 2025 road tables it scores 52.7% for a man aged 25 and 57.3% for a woman aged 25, just below club level.

The same 40:00 reaches club level for women at 45 (62.2%) and men at 55 (62.1%), and regional class for women at 65 (78.8%) and men at 75 (76.3%). Club level for a man aged 25 means 35:07 or faster.

How long does a 5 mile run take?

At Strava's 2024 median training pace of 10:15 min/mile, a 5 mile run takes about 51:15. As a race, a 50% age grade at 25 is 42:08 for men and 45:50 for women on the WMA 2025 road tables, and 60% club level is 35:07 and 38:12.

At an easier effort, 50:00 scores 42.1% for a man aged 25 and 45.8% for a woman aged 25, and 1:00:00 scores 35.1% and 38.2%. To set the pace for your own target time, use the pace calculator, which has a 5 mile preset.