For an intermediate runner, the average time to run 10k is 48:28 for men and 56:14 for women.
A good 10k time is 48:28 for men and 56:14 for women. This is the average 10k time across all ages. Compare your 10k time by age and ability below.
For an intermediate runner, the average time to run 10k is 48:28 for men and 56:14 for women.
| Running Level | Male | Female |
|---|---|---|
| Beginner | 01:05:16 | 01:15:40 |
| Novice | 56:14 | 01:05:06 |
| Intermediate | 48:28 | 56:14 |
| Advanced | 42:05 | 49:04 |
| Elite | 37:00 | 43:26 |
| Best | 26:31 | 28:46 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Running Level | Male | Female |
|---|---|---|
| Beginner | 06:32 | 07:34 |
| Novice | 05:37 | 06:31 |
| Intermediate | 04:51 | 05:37 |
| Advanced | 04:13 | 04:54 |
| Elite | 03:42 | 04:21 |
| Best | 02:39 | 02:53 |
min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).
| Running Level | Male | Female |
|---|---|---|
| Beginner | 10:30 | 12:11 |
| Novice | 09:03 | 10:29 |
| Intermediate | 07:48 | 09:03 |
| Advanced | 06:46 | 07:54 |
| Elite | 05:57 | 06:59 |
| Best | 04:16 | 04:38 |
min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).
A good 10k time is 48:28 for men. This is the average time across all ages. The fastest 10k time is 26:31 for men.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 01:27:45 | 01:15:36 | 01:05:11 | 56:36 | 49:46 | 29:16 |
| 15 | 01:09:27 | 59:50 | 51:35 | 44:47 | 39:23 | 26:51 |
| 20 | 01:05:16 | 56:14 | 48:28 | 42:05 | 37:00 | 26:33 |
| 25 | 01:05:16 | 56:14 | 48:28 | 42:05 | 37:00 | 26:31 |
| 30 | 01:05:24 | 56:21 | 48:34 | 42:10 | 37:05 | 26:45 |
| 35 | 01:06:13 | 57:03 | 49:11 | 42:42 | 37:33 | 27:11 |
| 40 | 01:07:49 | 58:26 | 50:22 | 43:44 | 38:27 | 27:48 |
| 45 | 01:10:17 | 01:00:34 | 52:12 | 45:20 | 39:51 | 29:08 |
| 50 | 01:13:06 | 01:02:59 | 54:18 | 47:09 | 41:27 | 30:04 |
| 55 | 01:16:09 | 01:05:36 | 56:33 | 49:06 | 43:11 | 31:40 |
| 60 | 01:19:28 | 01:08:28 | 59:01 | 51:15 | 45:04 | 32:34 |
| 65 | 01:23:05 | 01:11:34 | 01:01:42 | 53:35 | 47:06 | 34:04 |
| 70 | 01:27:03 | 01:15:00 | 01:04:39 | 56:08 | 49:21 | 37:05 |
| 75 | 01:32:10 | 01:19:25 | 01:08:27 | 59:26 | 52:16 | 39:31 |
| 80 | 01:42:01 | 01:27:53 | 01:15:46 | 01:05:47 | 57:50 | 42:58 |
| 85 | 02:00:28 | 01:43:47 | 01:29:28 | 01:17:41 | 01:08:18 | 48:57 |
| 90 | 02:34:24 | 02:13:01 | 01:54:41 | 01:39:34 | 01:27:33 | 01:05:23 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 08:47 | 07:34 | 06:31 | 05:40 | 04:59 | 02:56 |
| 15 | 06:57 | 05:59 | 05:09 | 04:29 | 03:56 | 02:41 |
| 20 | 06:32 | 05:37 | 04:51 | 04:13 | 03:42 | 02:39 |
| 25 | 06:32 | 05:37 | 04:51 | 04:13 | 03:42 | 02:39 |
| 30 | 06:32 | 05:38 | 04:51 | 04:13 | 03:42 | 02:41 |
| 35 | 06:37 | 05:42 | 04:55 | 04:16 | 03:45 | 02:43 |
| 40 | 06:47 | 05:51 | 05:02 | 04:22 | 03:51 | 02:47 |
| 45 | 07:02 | 06:03 | 05:13 | 04:32 | 03:59 | 02:55 |
| 50 | 07:19 | 06:18 | 05:26 | 04:43 | 04:09 | 03:00 |
| 55 | 07:37 | 06:34 | 05:39 | 04:55 | 04:19 | 03:10 |
| 60 | 07:57 | 06:51 | 05:54 | 05:07 | 04:30 | 03:15 |
| 65 | 08:18 | 07:09 | 06:10 | 05:21 | 04:43 | 03:24 |
| 70 | 08:42 | 07:30 | 06:28 | 05:37 | 04:56 | 03:43 |
| 75 | 09:13 | 07:56 | 06:51 | 05:57 | 05:14 | 03:57 |
| 80 | 10:12 | 08:47 | 07:35 | 06:35 | 05:47 | 04:18 |
| 85 | 12:03 | 10:23 | 08:57 | 07:46 | 06:50 | 04:54 |
| 90 | 15:26 | 13:18 | 11:28 | 09:57 | 08:45 | 06:32 |
min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 14:07 | 12:10 | 10:29 | 09:06 | 08:00 | 04:43 |
| 15 | 11:11 | 09:38 | 08:18 | 07:12 | 06:20 | 04:19 |
| 20 | 10:30 | 09:03 | 07:48 | 06:46 | 05:57 | 04:16 |
| 25 | 10:30 | 09:03 | 07:48 | 06:46 | 05:57 | 04:16 |
| 30 | 10:31 | 09:04 | 07:49 | 06:47 | 05:58 | 04:18 |
| 35 | 10:39 | 09:11 | 07:55 | 06:52 | 06:03 | 04:22 |
| 40 | 10:55 | 09:24 | 08:06 | 07:02 | 06:11 | 04:28 |
| 45 | 11:19 | 09:45 | 08:24 | 07:18 | 06:25 | 04:41 |
| 50 | 11:46 | 10:08 | 08:44 | 07:35 | 06:40 | 04:50 |
| 55 | 12:15 | 10:33 | 09:06 | 07:54 | 06:57 | 05:06 |
| 60 | 12:47 | 11:01 | 09:30 | 08:15 | 07:15 | 05:14 |
| 65 | 13:22 | 11:31 | 09:56 | 08:37 | 07:35 | 05:29 |
| 70 | 14:00 | 12:04 | 10:24 | 09:02 | 07:57 | 05:58 |
| 75 | 14:50 | 12:47 | 11:01 | 09:34 | 08:25 | 06:22 |
| 80 | 16:25 | 14:09 | 12:12 | 10:35 | 09:19 | 06:55 |
| 85 | 19:23 | 16:42 | 14:24 | 12:30 | 11:00 | 07:53 |
| 90 | 24:51 | 21:24 | 18:27 | 16:01 | 14:05 | 10:31 |
min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).
A good 10k time is 56:14 for women. This is the average time across all ages. The fastest 10k time is 28:46 for women.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 01:34:50 | 01:21:35 | 01:10:28 | 01:01:29 | 54:25 | 33:16 |
| 15 | 01:24:07 | 01:12:22 | 01:02:31 | 54:33 | 48:17 | 29:43 |
| 20 | 01:16:28 | 01:05:47 | 56:49 | 49:35 | 43:53 | 28:46 |
| 25 | 01:15:48 | 01:05:12 | 56:20 | 49:09 | 43:30 | 28:58 |
| 30 | 01:16:35 | 01:05:54 | 56:55 | 49:40 | 43:57 | 29:38 |
| 35 | 01:18:09 | 01:07:14 | 58:05 | 50:40 | 44:51 | 30:08 |
| 40 | 01:20:35 | 01:09:19 | 59:53 | 52:15 | 46:15 | 31:37 |
| 45 | 01:23:35 | 01:11:54 | 01:02:07 | 54:12 | 47:58 | 32:29 |
| 50 | 01:26:56 | 01:14:47 | 01:04:36 | 56:22 | 49:53 | 34:14 |
| 55 | 01:30:51 | 01:18:10 | 01:07:31 | 58:55 | 52:09 | 36:10 |
| 60 | 01:35:38 | 01:22:17 | 01:11:05 | 01:02:01 | 54:54 | 36:43 |
| 65 | 01:40:30 | 01:26:27 | 01:14:41 | 01:05:10 | 57:41 | 38:37 |
| 70 | 01:47:00 | 01:32:03 | 01:19:31 | 01:09:23 | 01:01:25 | 43:20 |
| 75 | 01:56:53 | 01:40:34 | 01:26:52 | 01:15:48 | 01:07:05 | 44:33 |
| 80 | 02:11:55 | 01:53:30 | 01:38:03 | 01:25:33 | 01:15:43 | 52:45 |
| 85 | 02:35:48 | 02:14:02 | 01:55:47 | 01:41:02 | 01:29:25 | 59:51 |
| 90 | 03:17:13 | 02:49:40 | 02:26:34 | 02:07:53 | 01:53:11 | 01:24:52 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 09:29 | 08:09 | 07:03 | 06:09 | 05:27 | 03:20 |
| 15 | 08:25 | 07:14 | 06:15 | 05:27 | 04:50 | 02:58 |
| 20 | 07:39 | 06:35 | 05:41 | 04:57 | 04:23 | 02:53 |
| 25 | 07:35 | 06:31 | 05:38 | 04:55 | 04:21 | 02:54 |
| 30 | 07:40 | 06:35 | 05:42 | 04:58 | 04:24 | 02:58 |
| 35 | 07:49 | 06:43 | 05:48 | 05:04 | 04:29 | 03:01 |
| 40 | 08:03 | 06:56 | 05:59 | 05:14 | 04:37 | 03:10 |
| 45 | 08:21 | 07:11 | 06:13 | 05:25 | 04:48 | 03:15 |
| 50 | 08:42 | 07:29 | 06:28 | 05:38 | 04:59 | 03:25 |
| 55 | 09:05 | 07:49 | 06:45 | 05:53 | 05:13 | 03:37 |
| 60 | 09:34 | 08:14 | 07:06 | 06:12 | 05:29 | 03:40 |
| 65 | 10:03 | 08:39 | 07:28 | 06:31 | 05:46 | 03:52 |
| 70 | 10:42 | 09:12 | 07:57 | 06:56 | 06:08 | 04:20 |
| 75 | 11:41 | 10:03 | 08:41 | 07:35 | 06:43 | 04:27 |
| 80 | 13:12 | 11:21 | 09:48 | 08:33 | 07:34 | 05:17 |
| 85 | 15:35 | 13:24 | 11:35 | 10:06 | 08:57 | 05:59 |
| 90 | 19:43 | 16:58 | 14:39 | 12:47 | 11:19 | 08:29 |
min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 15:16 | 13:08 | 11:21 | 09:54 | 08:46 | 05:21 |
| 15 | 13:32 | 11:39 | 10:04 | 08:47 | 07:46 | 04:47 |
| 20 | 12:18 | 10:35 | 09:09 | 07:59 | 07:04 | 04:38 |
| 25 | 12:12 | 10:30 | 09:04 | 07:55 | 07:00 | 04:40 |
| 30 | 12:20 | 10:36 | 09:10 | 08:00 | 07:04 | 04:46 |
| 35 | 12:35 | 10:49 | 09:21 | 08:09 | 07:13 | 04:51 |
| 40 | 12:58 | 11:09 | 09:38 | 08:25 | 07:27 | 05:05 |
| 45 | 13:27 | 11:34 | 10:00 | 08:43 | 07:43 | 05:14 |
| 50 | 13:59 | 12:02 | 10:24 | 09:04 | 08:02 | 05:31 |
| 55 | 14:37 | 12:35 | 10:52 | 09:29 | 08:24 | 05:49 |
| 60 | 15:24 | 13:15 | 11:26 | 09:59 | 08:50 | 05:55 |
| 65 | 16:10 | 13:55 | 12:01 | 10:29 | 09:17 | 06:13 |
| 70 | 17:13 | 14:49 | 12:48 | 11:10 | 09:53 | 06:58 |
| 75 | 18:49 | 16:11 | 13:59 | 12:12 | 10:48 | 07:10 |
| 80 | 21:14 | 18:16 | 15:47 | 13:46 | 12:11 | 08:29 |
| 85 | 25:04 | 21:34 | 18:38 | 16:16 | 14:23 | 09:38 |
| 90 | 31:44 | 27:18 | 23:35 | 20:35 | 18:13 | 13:39 |
min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).
| Beginner | Faster than 5% of runners. |
|---|---|
| Novice | Faster than 20% of runners. |
| Intermediate | Faster than 50% of runners. |
| Advanced | Faster than 80% of runners. |
| Elite | Faster than 95% of runners. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Running Level analysed 45,801 qualifying results from 277,850 community results submitted by 151,428 Running Level users from 2020 to 2026 to produce our 10k run time standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community results | 277,850 |
|---|---|
| Community users | 151,428 |
| Qualifying results | 45,801 |
| Male results | 35,344 |
| Female results | 10,457 |
| Data start | |
| Data cutoff | |
| Model generated |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
The old average finish time for 10k was 49:43 across all ages and genders, 46:43 for men (now 3.6% slower) and 54:13 for women (now 3.6% slower).
| Level | Previous | Current | Change % |
|---|---|---|---|
| Beginner | 01:05:30 | 01:05:16 | -0.3% |
| Novice | 54:39 | 56:14 | +2.9% |
| Intermediate | 46:43 | 48:28 | +3.8% |
| Advanced | 40:54 | 42:05 | +2.9% |
| Elite | 36:38 | 37:00 | +1.0% |
| Level | Previous | Current | Change % |
|---|---|---|---|
| Beginner | 01:13:49 | 01:15:40 | +2.5% |
| Novice | 01:02:40 | 01:05:06 | +3.9% |
| Intermediate | 54:13 | 56:14 | +3.7% |
| Advanced | 47:51 | 49:04 | +2.5% |
| Elite | 43:06 | 43:26 | +0.8% |
We created these previous standards on and last updated them (see archive.org).
| Record | Age Category | Name | Time | Date | Age | Source |
|---|---|---|---|---|---|---|
| Best | 10-14 | Damian Paul Chopa | 29:16 | 22 Jul 2001 | 14 | TB |
| Best | 15-19 | Khairi Bejiga | 26:51 | 11 Jan 2026 | 19 | WA |
| Best | 20-24 | Berihu Aregawi | 26:33 | 11 Mar 2023 | 22 | WA |
| Best | 25-29 | Yomif Kejelcha | 26:31 | 16 Feb 2025 | 27 | WA |
| Best | 30-34 | Andreas Almgren | 26:45 | 11 Jan 2026 | 30 | WA |
| Best | 35-39 | Amos Bett | 27:11 | 1 Oct 2022 | 36 | W1 |
| Best | 40-44 | Bernard Lagat | 27:48 | 10 May 2015 | 40 | TB |
| Best | 45-49 | Kevin Castille | 29:08 | 24 Feb 2018 | 45 | TB |
| Best | 50-54 | Juan Antonio Cuadrillero | 30:04 | 16 Oct 2021 | 50 | W1 |
| Best | 55-59 | Martin Fiz | 31:40 | 13 Jan 2019 | 55 | W1 |
| Best | 60-64 | Joël Rondole | 32:34 | 10 May 2026 | 60 | W1 |
| Best | 65-69 | Alastair Walker | 34:04 | 16 Apr 2023 | 66 | W1 |
| Best | 70-74 | Alan Davies | 37:05 | 15 Sep 2024 | 72 | W1 |
| Best | 75-79 | Cees Stolwijk | 39:31 | 5 Oct 2025 | 75 | W1 |
| Best | 80-84 | Ed Whitlock | 42:58 | 11 Sep 2011 | 80 | TB |
| Best | 85-89 | Fokke Kramer | 48:57 | 1 May 2023 | 85 | W1 |
| Best | 90-94 | Ian Winship | 01:05:23 | 13 Sep 2026 | 90 | W1 |
| WR | - | Yomif Kejelcha | 26:31 | 16 Feb 2025 | - | W2 |
| Record | Age Category | Name | Time | Date | Age | Source |
|---|---|---|---|---|---|---|
| Best | 10-14 | Ji-ang Qinghua | 33:16 | 10 Oct 1999 | 14 | TB |
| Best | 15-19 | Asayech Ayichew | 29:43 | 12 Jan 2025 | 19 | WA |
| Best | 20-24 | Agnes Ngetich | 28:46 | 14 Jan 2024 | 22 | TB |
| Best | 20-24 | Agnes Jebet Ngetich | 28:46 | 14 Jan 2024 | 22 | WA |
| Best | 25-29 | Agnes Jebet Ngetich | 28:58 | 4 Apr 2026 | 25 | WA |
| Best | 30-34 | Kalkidan Gezahegne | 29:38 | 3 Oct 2021 | 30 | TB |
| Best | 35-39 | Eilish Mccolgan | 30:08 | 11 Jan 2026 | 35 | WA |
| Best | 40-44 | Edna Kiplagat | 31:37 | 14 Jan 2024 | 44 | W1 |
| Best | 45-49 | Sinead Diver | 32:29 | 23 Oct 2022 | 45 | W1 |
| Best | 50-54 | Linda Somers | 34:14 | 25 Sep 2011 | 50 | TB |
| Best | 55-59 | Karima Harris | 36:10 | 28 Sep 2025 | 56 | W1 |
| Best | 60-64 | Silke Schmidt | 36:43 | 20 Oct 2019 | 60 | W1 |
| Best | 65-69 | Rosa Mota | 38:37 | 16 Dec 2024 | 66 | W1 |
| Best | 70-74 | Nora Cary | 43:20 | 27 Apr 2025 | 70 | W1 |
| Best | 75-79 | Sarah Roberts | 44:33 | 6 Oct 2024 | 75 | W1 |
| Best | 80-84 | Jan Holmquist | 52:45 | 27 Apr 2025 | 80 | W1 |
| Best | 85-89 | Deidre Larkin | 59:51 | 29 Jan 2017 | 85 | TB |
| Best | 90-94 | Harriette Thompson | 01:24:52 | 11 Apr 2015 | 92 | TB |
| WR | - | Agnes Jebet Ngetich | 28:46 | 14 Jan 2024 | - | W2 |
The Running Level Calculator can show your exact level of running performance at any age.