What’s the average human running speed? 

It’s an age-old question: how fast can the average human actually run? We’ve all witnessed those awe-inspiring displays of speed and endurance in races like the Olympics, leaving many of us wondering about our own capabilities.

It can be hard when you’re running to know what pace to aim for and what’s considered a ‘good’ run pace. You may have found yourself wondering how your running speed compares to others, especially if you’ve considered joining a club run or want a time goal to aim for during a race. 

It’s important to caveat that run pace as a concept is completely relative and there’s absolutely no ‘bad’ pace to run at. My ‘fast’ speed may be the same as your ‘slow’ speed, or vice versa, and there’s nothing wrong with that. Do not feel discouraged if your pace is slower than the average. Speed isn’t the be all and end all, though if it motivates you, then it’s always possible to improve. 

While we can certainly talk about averages, it’s important to remember that individual running speeds are influenced by a variety of factors. These include but are not limited to: age, physiological differences between genders, fitness level, training history and running experience, the terrain/surface you’re running on, and natural ability. 

Jump to:

• What is the average running speed?
• What’s the average speed for a 5km?
• What’s the average speed for a 10km?
• What’s the average speed for a half marathon?
• What’s the average speed for a marathon? 
• World Records in running speed

What is the average running speed?

Let’s first tackle average running speed for men and women. Based on Strava data, the average global running speed in 2024 was 6:22min/km (10:16min/mile). While the gender split was 6:14min/km for men and 7:01min/km for women. 

Of course, these are just averages across a broad population. When we start looking at specific race distances, we find even more intriguing patterns and variations.

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What is a good 5km run pace?

The 5km, or 3.1 miles, is a popular race distance, offering a challenging yet achievable goal for runners of all levels. But what kind of speeds can we expect to see in a 5km?

For athletes specifically focused on running a 5k, the average finishing time falls between 25 and 28 minutes. However, when considering a broader population, including those newer to running, the average 5k finish time for UK runners is 33 minutes. Within this average, men tend to finish in around 29 minutes, while women average 38 minutes (Source: Mottiv).  

Interestingly, research reveals varying average 5K times depending on the population studied. One study found an overall average of 33 minutes for UK runners (Source: RW), while another indicated an average of 26:21 for women across all ages (Source: Vitesse). 

These variations highlight the importance of considering factors like demographics and running experience when interpreting average speeds.  

What is a good 10km run pace?

Increasing the distance to 10km (6.2 miles) introduces a greater emphasis on endurance while maintaining a good pace. So, how do average running speeds fare as the distance goes up?

Data suggests that the average 10km run time is 55 minutes for men and 1 hour 6 minutes for women (The State of Running, 2019). However, similar to the 5km, a closer look reveals variations based on age and gender. In the UK, the average 10km time is 58 minutes, with men tending to complete the distance in around 7-8mins faster than women.

Interestingly, studies have shown a trend of increasing average 10km run times over the past 20 years. This could be attributed to a growing number of recreational runners participating in 10km races, potentially shifting the overall average towards slower times.  

Incidentally, for the first time in history there’s reported to be more female than male runners, with 2018 data reporting 50.24% to be female. 

What’s a good pace for a half marathon? 

Now we’re entering the endurance realm! The half marathon (21.1km or 13.1miles) demands a different level of commitment and training. But what kind of speeds can we expect from the average runner?

Analysis of 107.9 million race results indicates that the average half marathon finish time in the UK is 2:02:43, with an average pace of 5:49min/km, or 9:22min/mile. 

Breaking it down by gender, women average 2:11:57, while men complete the distance in approximately 1:55:26 (The State of Running, 2019).  

As with shorter distances, age plays a role in half marathon times. Runners in their 20s and 30s tend to achieve faster times compared to older age groups.  

What is the average pace for a marathon? 

The much idolised marathon distance covers a grueling 42.2km, or 26.2 miles. It’s a race that can push runners to their limits, both physically and mentally.

Looking at the same indepth research as before, we can see that the average marathon time around the world is 4:26:33. However, this average has been on the rise over the years, with the current global average at 4:32:49. In the UK, the average marathon finish time is 4:37:09.  

Examining the trends for men and women reveals an interesting pattern. In the UK, the average marathon finish time for men is 4:23:27, while for women it’s 5:00:39. But while men’s average marathon times have generally increased over time, women’s times have shown a decrease after an initial increase. 

In fact, studies have found that women are better at maintaining an even pace throughout the marathon compared to men, proving that women have become more efficient at pacing themselves and maintaining a consistent speed.  

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World Records in running speed

While we’ve been focusing on average running speeds, it’s inspiring to acknowledge the incredible feats achieved by elite runners who constantly push the boundaries of human potential. Here’s a glimpse of the current world records for various distances:

Distance	Men’s World Record	Men’s record paces (min/km)	Women’s World Record	Women’s record paces (min/km)
5km road	12:49 – Berihu Aregawi (ETH), 2021	2:34	14:19 – Ejgayehu Taye (ETH), 2021,	2:51
10km road	26:24 – Rhonex Kipruto (KEN), 2020	2:38	29:14 – Yalemzerf Yehualaw (ETH), 2022	2:53
Half marathon	57:31 – Jacob Kiplimo (UGA), 2021	2:41	1:02:52 – Letesenbet Gidey (ETH), 2021	2:58
Marathon	2:00:35 – Kelvin Kiptum (KEN), 2023	2:51	2:14:04 – Brigid Kosgei (KEN), 2019	3:10

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