Good Running Times by Age and Sex
5K, 10K, half marathon and marathon. See where your time stands at your age.
A good time reaches 60% of the standard for your age and sex, the local class level. At 40, that is 45:40 for a man and 49:49 for a woman over 10K. Add your age, sex, distance and time below to get your age grade.
Your age group
Sex
Distance
Whole years, from 15 to 90.
Minutes and seconds (50:00) or hours, minutes and seconds (1:45:00).
See what your time is worth at that age.
Choose your sex and distance, then enter your age and your time to see your level.
What is a good running time for your age?
There is no official definition, so this page uses the age grading scale. Each age and sex has a standard time, the 100% mark. A time at 60% of that standard is local class, and we call it a good time. Times at 50%, 70% and 80% are shown next to it.
These figures are performance standards, not averages. An average depends on which runners and races are counted, and published averages disagree. 100% is world record level for your age, so 60% is a demanding target, not a pass mark.
Good 5K time by age
The 5K is a short, fast race, often the first one people enter. Find your age in the table, then compare your time with the 60% column.
Men
| Age | 50% | 60% | 70% | 80% |
|---|---|---|---|---|
| 20 | 25:38 | 21:22 | 18:19 | 16:01 |
| 25 | 25:38 | 21:22 | 18:19 | 16:01 |
| 30 | 25:38 | 21:22 | 18:19 | 16:01 |
| 35 | 26:06 | 21:45 | 18:38 | 16:18 |
| 40 | 27:03 | 22:33 | 19:19 | 16:55 |
| 45 | 28:05 | 23:25 | 20:04 | 17:33 |
| 50 | 29:13 | 24:21 | 20:52 | 18:15 |
| 55 | 30:26 | 25:21 | 21:44 | 19:01 |
| 60 | 31:45 | 26:27 | 22:40 | 19:50 |
| 65 | 33:11 | 27:39 | 23:42 | 20:44 |
| 70 | 34:52 | 29:03 | 24:54 | 21:47 |
| 75 | 37:26 | 31:12 | 26:44 | 23:24 |
| 80 | 41:24 | 34:30 | 29:34 | 25:53 |
Women
| Age | 50% | 60% | 70% | 80% |
|---|---|---|---|---|
| 20 | 27:48 | 23:10 | 19:51 | 17:23 |
| 25 | 27:48 | 23:10 | 19:51 | 17:23 |
| 30 | 27:55 | 23:16 | 19:56 | 17:27 |
| 35 | 28:23 | 23:39 | 20:17 | 17:45 |
| 40 | 29:16 | 24:23 | 20:54 | 18:17 |
| 45 | 30:37 | 25:31 | 21:52 | 19:08 |
| 50 | 32:21 | 26:58 | 23:07 | 20:13 |
| 55 | 34:17 | 28:35 | 24:30 | 21:26 |
| 60 | 36:29 | 30:24 | 26:03 | 22:48 |
| 65 | 38:57 | 32:28 | 27:50 | 24:21 |
| 70 | 41:48 | 34:50 | 29:52 | 26:08 |
| 75 | 45:06 | 37:35 | 32:13 | 28:11 |
| 80 | 49:17 | 41:05 | 35:12 | 30:48 |
50% recreational, 60% local class (a good time), 70% regional class, 80% national class.
Good 10K time by age
The 10K is the classic road distance. Compare your time with the 60% column for your age; the 50% column is a first target.
Men
| Age | 50% | 60% | 70% | 80% |
|---|---|---|---|---|
| 20 | 52:58 | 44:08 | 37:50 | 33:06 |
| 25 | 52:48 | 44:00 | 37:43 | 33:00 |
| 30 | 52:48 | 44:00 | 37:43 | 33:00 |
| 35 | 53:17 | 44:24 | 38:04 | 33:18 |
| 40 | 54:48 | 45:40 | 39:08 | 34:15 |
| 45 | 57:01 | 47:31 | 40:43 | 35:38 |
| 50 | 59:25 | 49:31 | 42:27 | 37:08 |
| 55 | 1:02:02 | 51:42 | 44:19 | 38:46 |
| 60 | 1:04:54 | 54:05 | 46:21 | 40:34 |
| 65 | 1:08:02 | 56:42 | 48:36 | 42:31 |
| 70 | 1:11:29 | 59:34 | 51:04 | 44:41 |
| 75 | 1:16:13 | 1:03:31 | 54:26 | 47:38 |
| 80 | 1:23:48 | 1:09:50 | 59:51 | 52:22 |
Women
| Age | 50% | 60% | 70% | 80% |
|---|---|---|---|---|
| 20 | 57:39 | 48:02 | 41:11 | 36:02 |
| 25 | 57:32 | 47:57 | 41:06 | 35:58 |
| 30 | 57:39 | 48:02 | 41:11 | 36:02 |
| 35 | 58:22 | 48:38 | 41:41 | 36:29 |
| 40 | 59:47 | 49:49 | 42:42 | 37:22 |
| 45 | 1:02:01 | 51:41 | 44:18 | 38:45 |
| 50 | 1:05:13 | 54:21 | 46:35 | 40:46 |
| 55 | 1:09:07 | 57:35 | 49:22 | 43:12 |
| 60 | 1:13:30 | 1:01:15 | 52:30 | 45:56 |
| 65 | 1:18:29 | 1:05:24 | 56:03 | 49:03 |
| 70 | 1:24:11 | 1:10:09 | 1:00:08 | 52:37 |
| 75 | 1:30:47 | 1:15:39 | 1:04:51 | 56:45 |
| 80 | 1:40:09 | 1:23:27 | 1:11:32 | 1:02:35 |
50% recreational, 60% local class (a good time), 70% regional class, 80% national class.
Good half marathon time by age
The half marathon asks for as much endurance as speed. Times are longer, so the gaps between levels are worth more minutes than over 5K or 10K.
Men
| Age | 50% | 60% | 70% | 80% |
|---|---|---|---|---|
| 20 | 1:55:02 | 1:35:52 | 1:22:10 | 1:11:54 |
| 25 | 1:55:02 | 1:35:52 | 1:22:10 | 1:11:54 |
| 30 | 1:55:02 | 1:35:52 | 1:22:10 | 1:11:54 |
| 35 | 1:55:52 | 1:36:33 | 1:22:46 | 1:12:25 |
| 40 | 1:59:21 | 1:39:28 | 1:25:15 | 1:14:36 |
| 45 | 2:04:22 | 1:43:39 | 1:28:50 | 1:17:44 |
| 50 | 2:09:50 | 1:48:12 | 1:32:44 | 1:21:09 |
| 55 | 2:15:48 | 1:53:10 | 1:37:00 | 1:24:52 |
| 60 | 2:22:20 | 1:58:37 | 1:41:40 | 1:28:57 |
| 65 | 2:29:32 | 2:04:36 | 1:46:48 | 1:33:27 |
| 70 | 2:37:30 | 2:11:15 | 1:52:30 | 1:38:26 |
| 75 | 2:48:25 | 2:20:21 | 2:00:18 | 1:45:16 |
| 80 | 3:05:59 | 2:34:59 | 2:12:51 | 1:56:15 |
Women
| Age | 50% | 60% | 70% | 80% |
|---|---|---|---|---|
| 20 | 2:06:45 | 1:45:37 | 1:30:32 | 1:19:13 |
| 25 | 2:05:44 | 1:44:47 | 1:29:49 | 1:18:35 |
| 30 | 2:06:00 | 1:45:00 | 1:30:00 | 1:18:45 |
| 35 | 2:07:40 | 1:46:23 | 1:31:11 | 1:19:47 |
| 40 | 2:10:58 | 1:49:08 | 1:33:33 | 1:21:51 |
| 45 | 2:16:10 | 1:53:28 | 1:37:16 | 1:25:06 |
| 50 | 2:23:39 | 1:59:42 | 1:42:36 | 1:29:47 |
| 55 | 2:32:41 | 2:07:14 | 1:49:03 | 1:35:26 |
| 60 | 2:42:55 | 2:15:45 | 1:56:22 | 1:41:49 |
| 65 | 2:54:38 | 2:25:31 | 2:04:44 | 1:49:09 |
| 70 | 3:08:08 | 2:36:47 | 2:14:23 | 1:57:35 |
| 75 | 3:23:57 | 2:49:57 | 2:25:41 | 2:07:28 |
| 80 | 3:46:23 | 3:08:39 | 2:41:42 | 2:21:29 |
50% recreational, 60% local class (a good time), 70% regional class, 80% national class.
Good marathon time by age
The marathon is the longest of the four distances. A few points of age grade are several minutes, so read the 60% column as a target for a well prepared race.
Men
| Age | 50% | 60% | 70% | 80% |
|---|---|---|---|---|
| 20 | 4:03:07 | 3:22:36 | 2:53:39 | 2:31:57 |
| 25 | 4:01:10 | 3:20:58 | 2:52:16 | 2:30:44 |
| 30 | 4:01:10 | 3:20:58 | 2:52:16 | 2:30:44 |
| 35 | 4:01:10 | 3:20:58 | 2:52:16 | 2:30:44 |
| 40 | 4:06:31 | 3:25:26 | 2:56:05 | 2:34:04 |
| 45 | 4:17:18 | 3:34:25 | 3:03:47 | 2:40:49 |
| 50 | 4:29:04 | 3:44:13 | 3:12:12 | 2:48:10 |
| 55 | 4:41:58 | 3:54:58 | 3:21:24 | 2:56:14 |
| 60 | 4:56:10 | 4:06:48 | 3:31:33 | 3:05:06 |
| 65 | 5:11:52 | 4:19:53 | 3:42:46 | 3:14:55 |
| 70 | 5:29:20 | 4:34:26 | 3:55:14 | 3:25:50 |
| 75 | 5:51:43 | 4:53:05 | 4:11:13 | 3:39:49 |
| 80 | 6:27:47 | 5:23:10 | 4:37:00 | 4:02:22 |
Women
| Age | 50% | 60% | 70% | 80% |
|---|---|---|---|---|
| 20 | 4:32:02 | 3:46:41 | 3:14:18 | 2:50:01 |
| 25 | 4:20:11 | 3:36:49 | 3:05:51 | 2:42:37 |
| 30 | 4:20:19 | 3:36:55 | 3:05:56 | 2:42:42 |
| 35 | 4:23:03 | 3:39:12 | 3:07:54 | 2:44:24 |
| 40 | 4:28:27 | 3:43:43 | 3:11:45 | 2:47:47 |
| 45 | 4:36:52 | 3:50:43 | 3:17:46 | 2:53:02 |
| 50 | 4:48:48 | 4:00:40 | 3:26:17 | 3:00:30 |
| 55 | 5:05:11 | 4:14:19 | 3:37:59 | 3:10:45 |
| 60 | 5:26:16 | 4:31:53 | 3:53:03 | 3:23:55 |
| 65 | 5:50:36 | 4:52:10 | 4:10:26 | 3:39:08 |
| 70 | 6:18:52 | 5:15:43 | 4:30:37 | 3:56:48 |
| 75 | 6:53:09 | 5:44:17 | 4:55:06 | 4:18:13 |
| 80 | 7:47:38 | 6:29:42 | 5:34:02 | 4:52:16 |
50% recreational, 60% local class (a good time), 70% regional class, 80% national class.
How does age grading work?
Age grading compares your time with a standard for your age and sex. Each age has a factor between 0 and 1. The age standard is the open class time (the best performance of a runner in their prime) divided by that factor. Your age grade is the age standard divided by your time.
Example: a 50 year old man runs a 10K in 50:00. His factor is 0.8886, so his age standard is 29:43. His age grade is 59.4%, just under local class.
The tables come from the road age standards 2025, approved by the USATF Masters Long Distance Running Council. They cover ages 15 to 90.
Age grade levels
One scale for all four distances. Your level depends only on your age grade.
| Level | Age grade | What it means |
|---|---|---|
| Recreational | Under 60% | Under 60%. A solid base to build on. |
| Local class | 60% to under 70% | A good time. Competitive in local races. |
| Regional class | 70% to under 80% | Competitive at regional level. |
| National class | 80% to under 90% | Competitive at national level. |
| World class | 90% to under 100% | World class for your age. |
| World record level | 100% and above | At or beyond the best standard for your age. |
The scale is anchored on the best performances: 100% is world record level for your age, so 60% is a demanding line.
Your time at another age
Reverse age grading turns a time into the one you would run at another age with the same age grade: your time multiplied by your factor, divided by the factor of the other age.
Enter your time above to see it at 20, 30, 40, 50, 60, 70 and 80, or pick the age you want to compare with.
Related Tools
References
- Jones A.L., Bernhard T. (2025). Road age standards 2025, approved by the USATF Masters Long Distance Running Council, 2025-01-10. github.com/AlanLyttonJones/Age-Grade-Tables.
Frequently asked questions
Is a 33 minute 5K bad?
It depends on age and sex. A 33:00 5K grades 38.8% for a 30 year old man, 42.3% for a 30 year old woman, 44.3% for a 50 year old man and 49.0% for a 50 year old woman. All sit below the 60% local class line, and that line is a demanding one, built on world record level times.
What's a decent beginner 5K time?
Use the 50% line as a first target. At 30 it is 25:38 for a man and 27:55 for a woman, and the 60% local class line is 21:22 and 23:16. At 50 the 50% line is 29:13 for men and 32:21 for women.
Is a 40 minute 5K embarrassing?
No. A 40:00 5K grades 33.8% for a 40 year old man, 36.6% for a 40 year old woman, 39.7% for a 60 year old man and 45.6% for a 60 year old woman. The age grade shows how far a time is from the 60% line, and that is a distance you can close.
What is a good 10K time by age?
At 40, a good 10K (60%) is 45:40 for a man and 49:49 for a woman. The 50% line is 54:48 and 59:47, and regional class (70%) is 39:08 and 42:42. Find your own age in the 10K table above.
What is a good half marathon or marathon time?
At 40, a good half marathon (60%) is 1:39:28 for a man and 1:49:08 for a woman. A good marathon is 3:25:26 and 3:43:43. Other ages are in the tables above.
Is a good time the same as an average time?
No. This page gives performance standards, not averages. An average depends on which runners and races are counted, and it varies by dataset. The 60% line tells you how your time compares with the standard for your age, not with other runners.