Good 10K Time for Your Age: Average to Club Standard

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A good 10K time is one that grades at 70% or better for your age and sex, and the tables below show what that means in minutes and seconds.

Men: 10K times by age

Age	50% Beginner	60% OK	70% Good	80% Excellent	90% Awesome
20	52:58	44:08	37:50	33:06	29:26
25	52:48	44:00	37:43	33:00	29:20
30	52:48	44:00	37:43	33:00	29:20
35	53:17	44:24	38:04	33:18	29:36
40	54:48	45:40	39:08	34:15	30:26
45	57:01	47:31	40:43	35:38	31:40
50	59:25	49:31	42:27	37:08	33:01
55	1:02:02	51:42	44:19	38:46	34:28
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60	1:04:54	54:05	46:21	40:34	36:03
65	1:08:02	56:42	48:36	42:31	37:48
70	1:11:29	59:34	51:04	44:41	39:43
75	1:16:13	1:03:31	54:26	47:38	42:20
80	1:23:48	1:09:50	59:51	52:22	46:33

Women: 10K times by age

Age	50% Beginner	60% OK	70% Good	80% Excellent	90% Awesome
20	57:39	48:02	41:11	36:02	32:02
25	57:32	47:57	41:06	35:58	31:58
30	57:39	48:02	41:11	36:02	32:02
35	58:22	48:38	41:41	36:29	32:26
40	59:47	49:49	42:42	37:22	33:13
45	1:02:01	51:41	44:18	38:45	34:27
50	1:05:13	54:21	46:35	40:46	36:14
55	1:09:07	57:35	49:22	43:12	38:24
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60	1:13:30	1:01:15	52:30	45:56	40:50
65	1:18:29	1:05:24	56:03	49:03	43:36
70	1:24:11	1:10:09	1:00:08	52:37	46:46
75	1:30:47	1:15:39	1:04:51	56:45	50:26
80	1:40:09	1:23:27	1:11:32	1:02:35	55:38

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

Grade your exact time with the age grade calculator.
Pick a pace from the 10K pace chart.
Predict a half marathon from your 10K with the race predictor.
Set training paces with the VDOT calculator.
See how a 5K ranks on good 5K time.
Build speed with a 5k training plan.

Quick answers

What is a good 10K time?
A good time grades at 70% or more for your age and sex, which is Good on the scale used here and regional class for World Masters Athletics. At 70% a man runs 37:43 at 30, 39:08 at 40, 42:27 at 50, 46:21 at 60, and a woman runs 41:11 at 30, 42:42 at 40, 46:35 at 50, 52:30 at 60. Check yours exactly with the age grade calculator.

What is an excellent 10K time?
An excellent time grades at 80% or more, which is national class for World Masters Athletics. At 80% a man runs 33:00 at 30, 34:15 at 40, 37:08 at 50, 40:34 at 60, and a woman runs 36:02 at 30, 37:22 at 40, 40:46 at 50, 45:56 at 60.

What is the average 10K time?
The median finisher in RunRepeat’s data runs 1:02:08 overall, 1:06:54 for women and 57:15 for men. For scale, at age 40 those medians grade at 44.7% (Beginner) for women and 47.9% (Beginner) for men. RunRepeat’s median finish times, drawn from 35 million results at more than 28,000 races, are US-heavy, so UK runners may find their local pack slightly quicker. Source: RunRepeat.

Is a 50 minute 10K good?
A 50:00 10K is faster than the median of 1:02:08. It grades at 54.8% (Beginner) for a 40 year old man and 59.8% (Improving) for a 40 year old woman. The scale is tough because 100% is close to world-record level.

Is a 60 minute 10K good?
A 1:00:00 10K is close to the median of 1:02:08. It grades at 49.8% (Beginner) for a 40 year old woman and 45.7% (Beginner) for a 40 year old man.

What is a good 10K time for a woman?
At 60% (OK) a woman runs 48:02 at 20, 48:02 at 30, 49:49 at 40, 54:21 at 50, 1:01:15 at 60. At 70% (Good) she runs 41:11 at 20, 41:11 at 30, 42:42 at 40, 46:35 at 50, 52:30 at 60.

What is a good 10K time for a man?
At 60% (OK) a man runs 44:08 at 20, 44:00 at 30, 45:40 at 40, 49:31 at 50, 54:05 at 60. At 70% (Good) he runs 37:50 at 20, 37:43 at 30, 39:08 at 40, 42:27 at 50, 46:21 at 60.

Is a sub 40 minute 10K good?
A 39:59 10K grades at 66.6% (Quite Good) for a 35 year old man and 73.0% (Good) for a 35 year old woman, which is a landmark time for club runners.

What is the world record for 10K?
The ratified men’s road 10K record is 26:31 by Yomif Kejelcha at Castellon on 16 February 2025, according to World Athletics. Check the current women’s record on the World Athletics records page.

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.
Ravemen FR1000: The light and the computer mount in one unit, so nothing else goes on the bars. Better than mine.
Ravemen FR1500SE: 1,500 lumens hanging under your Garmin, for proper night rides.
Ravemen FR500: A brighter FR300 with the same mount.
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.
Kineon MOVE+: Red and infrared light for sore knees, Achilles and other joints after hard training. I use it.
Oura Ring 5: My partner’s recovery tracker of choice.
Eight Sleep: A cooling mattress cover my partner and I use nightly.

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