Your age grade is your time as a percentage of the best standard for your age and sex, and this calculator turns any race from a mile to a marathon into that one score.
Age grading: USATF MLDR 2025 road age-grading standards (version 2025-07-27) by Alan Jones, CC BY 4.0. © the5krunner. Link required.
What to do with this number
- Read the story behind the top end of the scale: 80% age-graded parkrun.
- See which times reach each grade at your age: good 5K time, good 10K time, good half marathon time and good marathon time.
- Turn the score into a goal with the pace calculator.
- Predict other distances with the race predictor.
- Run more parkruns? The parkrun hub covers courses and tactics.
- Train towards the next class with the 5k training plan.
Quick answers
What is a good age grade for parkrun?
On the scale used here 60% is OK, 70% is Good, 75% is Very Good, 80% is Excellent and 85% or more is Awesome. World Masters Athletics calls 60% local class, 70% regional, 80% national and 90% world class.
What does an age grade percentage mean?
It compares your time with the standard for your age and sex. A 100% grade would equal the best standard, so 70% means your time is about 1.43 times the standard. A 40 year old man running 20:00 for 5K scores 67.6%.
How does parkrun age grading work?
parkrun results show each runner’s age grade, calculated from World Masters Athletics factors. The tables have been revised over the years, so your parkrun percentage can differ from this calculator by a point or two.
Which tables does this calculator use?
It uses the 2025 road running factors published by Alan Jones and Howard Grubb, released under a CC BY 4.0 licence. It interpolates between distances so any distance from a mile to a marathon works.
Why is it so hard to improve at a high age grade?
Each point is about the same share of your time at any level, roughly 1.5%, but the same saving is far harder to find for a well-trained runner than for a newer one who still has easy gains available. Moving from 65% to 66% can come from a few months of consistent running, while moving from 79% to 80% can take years. The calculator shows the grade you need for any goal time.
Can I compare a man and a woman?
Yes. Each sex has its own standard, so a 65% for a man and a 65% for a woman are equally good performances.
Do hills and weather change my age grade?
Yes. A hilly or hot course slows you, so your raw grade understates your fitness. Use the course and conditions adjuster in the tool to see the flat, mild-weather equivalent.
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
Reader-Powered Content
This content is not sponsored. It’s mostly me behind the labour of love, which is this site, and I appreciate everyone who supports it.
Support the site: Follow (free, fewer ads) · Subscribe (paid, ad-free) · Buy Me A Coffee
Written by real people, with AI assistance. Fact-checked and verified for originality. See the Editorial Policy. FTC: Affiliate Disclosure — some links pay commission. As an Amazon Associate, I earn from qualifying purchases.
