3k Run Times

Running Standards By Age And Ability

What is a good 3k run time?

A good 3k time is 13:57. This is the average 3k time across all ages and genders. The fastest 3k time is 07:43.

Male 3k Running Times

A good 3k time for a man is 13:05. This is the average 3k time across men of all ages. The fastest 3k time ran by a man is 07:43.

Average 3k run time by age and ability

Age Beginner Novice Intermediate Advanced Elite WR
10 22:01 18:21 15:39 13:40 12:12 09:13
15 19:03 15:53 13:33 11:49 10:33 07:59
20 18:24 15:21 13:05 11:25 10:12 07:43
25 18:24 15:21 13:05 11:25 10:12 07:43
30 18:25 15:22 13:06 11:26 10:12 07:43
35 18:43 15:37 13:19 11:37 10:22 07:51
40 19:22 16:09 13:46 12:01 10:44 08:07
45 20:06 16:46 14:18 12:28 11:08 08:25
50 20:53 17:25 14:51 12:58 11:34 08:45
55 21:44 18:07 15:27 13:29 12:02 09:06
60 22:40 18:54 16:07 14:04 12:33 09:29
65 23:40 19:44 16:50 14:41 13:07 09:55
70 24:51 20:43 17:40 15:25 13:46 10:25
75 26:42 22:16 18:59 16:34 14:48 11:11
80 29:33 24:39 21:01 18:20 16:22 12:23
85 34:01 28:22 24:12 21:07 18:51 14:15
90 41:27 34:34 29:29 25:44 22:58 17:22
Age Beginner Novice Intermediate Advanced Elite WR
10 07:20 06:07 05:13 04:33 04:04 03:04
15 06:21 05:18 04:31 03:56 03:31 02:40
20 06:08 05:07 04:22 03:48 03:24 02:34
25 06:08 05:07 04:22 03:48 03:24 02:34
30 06:08 05:07 04:22 03:49 03:24 02:34
35 06:14 05:12 04:26 03:52 03:27 02:37
40 06:27 05:23 04:35 04:00 03:35 02:42
45 06:42 05:35 04:46 04:09 03:43 02:48
50 06:58 05:48 04:57 04:19 03:51 02:55
55 07:15 06:02 05:09 04:30 04:01 03:02
60 07:33 06:18 05:22 04:41 04:11 03:10
65 07:53 06:35 05:37 04:54 04:22 03:18
70 08:17 06:54 05:53 05:08 04:35 03:28
75 08:54 07:25 06:20 05:31 04:56 03:44
80 09:51 08:13 07:00 06:07 05:27 04:08
85 11:20 09:27 08:04 07:02 06:17 04:45
90 13:49 11:31 09:50 08:35 07:39 05:47
Age Beginner Novice Intermediate Advanced Elite WR
10 11:48 09:51 08:24 07:20 06:32 04:57
15 10:13 08:31 07:16 06:21 05:40 04:17
20 09:52 08:14 07:01 06:08 05:28 04:08
25 09:52 08:14 07:01 06:08 05:28 04:08
30 09:53 08:14 07:02 06:08 05:28 04:08
35 10:03 08:22 07:08 06:14 05:34 04:12
40 10:23 08:40 07:23 06:27 05:45 04:21
45 10:47 08:59 07:40 06:41 05:58 04:31
50 11:12 09:21 07:58 06:57 06:12 04:42
55 11:40 09:43 08:17 07:14 06:28 04:53
60 12:09 10:08 08:39 07:33 06:44 05:06
65 12:42 10:35 09:02 07:53 07:02 05:19
70 13:20 11:07 09:29 08:16 07:23 05:35
75 14:19 11:57 10:11 08:53 07:56 06:00
80 15:51 13:13 11:16 09:50 08:47 06:38
85 18:15 15:13 12:59 11:20 10:07 07:39
90 22:14 18:33 15:49 13:48 12:19 09:19

Female 3k Running Times

A good 3k time for a woman is 15:13. This is the average 3k time across women of all ages. The fastest 3k time ran by a woman is 08:50.

Average 3k run time by age and ability

Age Beginner Novice Intermediate Advanced Elite WR
10 24:16 20:37 17:49 15:42 14:07 10:21
15 21:47 18:30 15:59 14:05 12:40 09:17
20 20:44 17:37 15:13 13:25 12:03 08:50
25 20:44 17:37 15:13 13:25 12:03 08:50
30 20:44 17:37 15:13 13:25 12:03 08:50
35 20:53 17:44 15:19 13:30 12:08 08:54
40 21:18 18:06 15:38 13:47 12:23 09:05
45 22:04 18:44 16:12 14:16 12:50 09:24
50 23:12 19:42 17:02 15:01 13:29 09:53
55 24:33 20:50 18:01 15:52 14:16 10:28
60 26:02 22:07 19:07 16:50 15:08 11:06
65 27:44 23:33 20:21 17:56 16:07 11:49
70 29:39 25:11 21:46 19:11 17:14 12:38
75 31:52 27:04 23:23 20:37 18:31 13:35
80 34:30 29:17 25:19 22:18 20:03 14:42
85 38:50 32:59 28:30 25:07 22:35 16:33
90 46:49 39:45 34:21 30:16 27:13 19:57
Age Beginner Novice Intermediate Advanced Elite WR
10 08:05 06:52 05:56 05:14 04:42 03:27
15 07:16 06:10 05:20 04:42 04:13 03:06
20 06:55 05:52 05:04 04:28 04:01 02:57
25 06:55 05:52 05:04 04:28 04:01 02:57
30 06:55 05:52 05:04 04:28 04:01 02:57
35 06:58 05:55 05:06 04:30 04:03 02:58
40 07:06 06:02 05:13 04:36 04:08 03:02
45 07:21 06:15 05:24 04:45 04:17 03:08
50 07:44 06:34 05:41 05:00 04:30 03:18
55 08:11 06:57 06:00 05:17 04:45 03:29
60 08:41 07:22 06:22 05:37 05:03 03:42
65 09:15 07:51 06:47 05:59 05:22 03:56
70 09:53 08:24 07:15 06:24 05:45 04:13
75 10:37 09:01 07:48 06:52 06:10 04:32
80 11:30 09:46 08:26 07:26 06:41 04:54
85 12:57 11:00 09:30 08:22 07:32 05:31
90 15:36 13:15 11:27 10:05 09:04 06:39
Age Beginner Novice Intermediate Advanced Elite WR
10 13:01 11:03 09:33 08:25 07:34 05:33
15 11:41 09:55 08:35 07:34 06:48 04:59
20 11:08 09:27 08:10 07:12 06:28 04:45
25 11:08 09:27 08:10 07:12 06:28 04:45
30 11:08 09:27 08:10 07:12 06:28 04:45
35 11:12 09:31 08:13 07:15 06:31 04:46
40 11:26 09:42 08:23 07:24 06:39 04:52
45 11:50 10:03 08:41 07:39 06:53 05:03
50 12:27 10:34 09:08 08:03 07:14 05:18
55 13:10 11:11 09:40 08:31 07:39 05:37
60 13:58 11:52 10:15 09:02 08:07 05:57
65 14:53 12:38 10:55 09:37 08:39 06:20
70 15:54 13:30 11:40 10:17 09:15 06:47
75 17:06 14:31 12:33 11:03 09:56 07:17
80 18:30 15:43 13:35 11:58 10:45 07:53
85 20:50 17:42 15:18 13:29 12:07 08:53
90 25:07 21:19 18:26 16:14 14:36 10:42

What do the running abilities mean?

Beginner Faster than 5% of runners. A beginner runner has started running and has run for at least a month.
Novice Faster than 20% of runners. A novice runner has run regularly for at least six months.
Intermediate Faster than 50% of runners. An intermediate runner has run regularly for at least two years.
Advanced Faster than 80% of runners. An advanced runner has run for over five years.
Elite Faster than 95% of runners. An elite runner has dedicated over five years to become competitive at running.

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