PACE · AGE · BENCHMARKS

What Is a Good Running Pace for My Age?

“Is my pace good?” is one of the most common running questions on the internet. The honest answer is: good pace is relative – to your age, training history, goals, and even the terrain you’re on.

Instead of chasing random social‑media numbers, it’s more useful to compare yourself to realistic pace ranges for your age group and experience level.

Big Picture: Effort Beats Ego

First, remember this: your easy‑day pace should be very different from your 5K race pace. Easy runs are about keeping your heart rate low and stacking volume, not posting screenshots for likes.

Tools like the Pace calculator and Race predictor let you plug in a recent race and convert it into realistic training paces for different workouts.

Sample “Good Pace” Ranges by Age

These ranges are ballpark numbers for healthy recreational runners who train a few times per week. They’re not meant as limits – just context.

  • Age 20–29: 5K race pace often falls between 6:30–9:00 per mile.
  • Age 30–39: 7:00–9:30 per mile is common for regular runners.
  • Age 40–49: 7:30–10:00 per mile still represents very solid fitness.
  • Age 50–59: 8:30–11:00 per mile covers a wide range of committed runners.
  • 60+: 9:30–13:00+ per mile can absolutely be “good” depending on background.

Where you fall inside that band depends on how consistently you train and how long you’ve been at it.

Use Age‑Graded Percentages

If you really want to geek out, look up age‑graded tables. These compare your time against world‑class performances for your age and sex and give you a percentage score.

Rough guide:

  • 60%+ – solid recreational runner
  • 70%+ – competitive at local races
  • 80%+ – serious club‑level athlete

Use Pace as Feedback, Not Identity

The real question isn’t “Is my pace good?” – it’s “Is my pace improving?” If this month’s tempo run at 9:15/mile would have destroyed you six months ago, you’re doing it right.

Anchor your training around effort and progression, not someone else’s screenshot. Use calculators to set smart ranges, then keep nudging the needle.