Endurometry
Average 5K, 10K, half marathon and marathon times by age group and gender.
| Level | 5K |
|---|---|
| Faster (top ~20%) | 24:01 |
| Median (~50%) | 28:15 |
| Slower (bottom ~20%) | 33:20 |
Baseline estimate — not enough verified submissions for this age group yet. Add your result
5K — Man
| Age | Median (~50%) | Pace (min/km) |
|---|---|---|
| 25 | 26:49 | 5:22 /km |
| 30 | 27:00 | 5:24 /km |
| 35 | 27:18 | 5:28 /km |
| 40 | 27:43 | 5:33 /km |
| 45 | 28:15 | 5:39 /km |
| 50 | 28:57 | 5:47 /km |
| 55 | 29:50 | 5:58 /km |
| 60 | 30:57 | 6:11 /km |
| 65 | 32:20 | 6:28 /km |
Frequently Asked Questions
What is a good 5K time for a 45-year-old man?
The median is around 28:15. Faster than 24:01 puts you in roughly the top 20% of your age group.
Where does this data come from?
Baseline estimate — not enough verified submissions for this age group yet. Each figure blends a published baseline model with real anonymous submissions using a shrinkage estimator: with few samples the value stays close to the baseline, and as submissions accumulate the real data takes over. Groups with fewer than 8 submissions show the baseline only.
How can I compare my own time?
Use the age grading calculator to convert your result to an open-class equivalent.
How can I make this more accurate?
Submit your own result on the Endurometry submission page — it takes about 20 seconds and no sign-up.
Related Tools
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Enter distance and finish time to get your pace per km and mile, average speed and per-kilometre splits.
Running Pace Converter
Convert between min/km, min/mi, km/h and mph, and see the implied finish time for 5K, 10K, half marathon and marathon.
KPH to MPH Converter (km/h to mph)
Convert kph to mph instantly: mph = km/h × 0.621371, so 100 km/h = 62.14 mph. Free km/h to miles per hour chart for road and running speeds, plus mph to km/h.
Race Time Predictor
Predict your finish time at any distance using the Riegel power law and the Daniels–Gilbert VO2max model.
Training Pace Calculator (VDOT Zones)
Get your VDOT from a recent race and see easy, marathon, threshold, interval and repetition pace zones plus heart-rate zones.
Age Grading Calculator
Convert a finish time to an approximate open-class (20–29) equivalent using Endurometry age factors — not official WMA tables.
Want a new tool or fix?
Tell us which calculator, pace chart or fix would help — we build what runners ask for. Replies usually come back in 1–2 days.