Average Running Pace by Age and Sex
Running pace varies with age, sex, terrain, and training. The chart below shows a typical recreational running pace by age group for women and men — use it as a reference, then see how your own runs actually compare.
| Age | Women(min/km) | Men(min/km) |
|---|---|---|
| 20–29 | 6:30 | 5:55 |
| 30–39 | 6:40 | 6:05 |
| 40–49 | 6:50 | 6:15 |
| 50–59 | 7:10 | 6:35 |
| 60+ | 7:40 | 7:00 |
How to read this
- Pace is highly individual — these are broad averages, not targets. Trained runners are routinely a minute or more per km faster.
- To convert to min/mile, multiply the min/km pace by about 1.61 (a 6:00/km pace is roughly 9:39/mile).
- The most useful comparison is you versus similar athletes over time, which is exactly what ActivityStat tracks.
See exactly where you rank
Charts are a starting point — your real numbers are better. Connect Strava and ActivityStat's Athlete Pro shows your monthly percentile against every other athlete, right on your dashboard and in your activity descriptions.
Frequently Asked Questions
What is the average running pace?
For recreational runners, an average pace is roughly 6:00–7:30 per kilometre (about 9:40–12:00 per mile), and it gradually slows with age. Trained runners are considerably faster. The chart above breaks typical pace down by age and sex.
What is a good running pace for my age?
A good pace is one comfortably faster than the average for your age and sex shown above. But 'good' is relative to your experience, the distance, and the terrain — improving on your own pace over time matters more than any single benchmark.
How do I see how my pace compares?
ActivityStat's Athlete Pro plan shows your monthly percentile against every other ActivityStat athlete and writes your pace into each Strava activity, so you can see exactly where you rank rather than guessing from an average.
About this data: Reference ranges for a typical recreational runner. Where enough ActivityStat athletes in a group have logged runs, the figures above are replaced with our own averages. These figures are for general guidance and aren't medical advice.