Running Time Standards

How to use these charts

The charts below use your gender, age and time for various distances to determine a category (Red, White, Blue, Bronze, Silver, Gold) to put yourself in. Once you establish your category, you can see what it will take to get to the next category. This will help you set a goal for yourself, adding a little more motivation to your running routine.

If you haven't run in any races recently, or if you've never run in a race, set a distance shown on the chart that you want to run and time yourself. Or use a treadmill. Once you have a time, find the closest time on the charts for your gender and age group based on the distance you ran. If your time is slower than the time shown on the chart, go to the previous chart. You have to beat that time to earn that level.

Now that you know your category, look at the next category (using your gender, age and distance). Do you think you can beat that time? Start working your way to the next category and Go For The Gold: Red -> White -> Blue -> Bronze -> Silver -> Gold.

Tip: You may feel that you'll never be fast enough to get to the next category. Then look at the next age group for that next category. Are you close to that? Keep running strong now, and when you age up, you'll be there. Getting older isn't fun, but aging up in running is a big bonus to those birthday milestones.


Red: Men
Age5K5M10K10MHalf-MarathonMarathon
0-1236:15Not recommended for this age
13-1535:04Not recommended
16-1933:58
20-3433:45
35-3934:10
40-4436:51
45-4938:00
50-5439:38
55-5940:26
60-6443:19
65+47:07

Red: Women
Age5K5M10K10MHalf-MarathonMarathon
0-1239:01Not recommended for this age
13-1537:58Not recommended
16-1936:45
20-3436:11
35-3937:03
40-4440:20
45-4942:31
50-5444:49
55-5946:27
60-6448:45
65+53:00


White: Men
Age5K5M10K10MHalf-MarathonMarathon
0-1228:3546:5159:16Not recommended for this age
13-1527:0044:2556:111:33.032:03.01Not recommended
16-1926:0543:0454:291:30.141:59.184:16.14
20-3425:5642:3853:561:29.201:58.064:13.40
35-3926:5744:2556:111:33.032:03.014:24.14
40-4427:5745:5158:001:36.032:06.594:32.46
45-4929:0347:541:00.361:40.222:12.424:45.01
50-5430:1649:341:02.431:43.532:17.204:54.58
55-5931:4052:001:05.461:48.572:24.015:09.21
60-6433:1754:391:09/091:54.322:31.255:25.13
65+35:1357:401:12.552:00.202:39.285:43.03

White: Women
Age5K5M10K10MHalf-MarathonMarathon
0-1231:2251:251:05.02Not recommended for this age
13-1529:4048:461:01.411:41.492:15.40Not recommended
16-1928:5347:471:00.261:39.462:12.564:40.30
20-3428:4747:1859:301:38.462:11.364:37.42
35-3930:1349:471:02.591:43.582:18.324:52.19
40-4431:3151:591:05.451:48.322:24.375:05.10
45-4932:5754:221:08.461:53.312:31.165:19.12
50-5434:3556:591:12.051:59.002:38.335:34.35
55-5936:2759:521:15.442:05.012:46.355:51.31
60-6438:381:03.341:20.202:12.202:56.306:11.00
65+41:171:07.401:25.202:19.403:06.406:31.30


Blue: Men
Age5K5M10K10MHalf-MarathonMarathon
0-1223;4839:0749:29Not recommended for this age
13-1522:4937:2447:191:18.221:43.36Not recommended
16-1921:4435:5045:191:15.041:39.153:33.10
20-3421:3735:3244:571:14.271:38.253:31.23
35-3922:2736:5346:421:11.421:42.153:39.35
40-4423:1738:2548:351:20:291:46:243:48:32
45-4924:1339:5150:241:23:291:50:223:57:04
50-5425:1441:2352:221:26:441:54:404:06:14
55-5926:2343:3055:021:31:092:00:314:18:51
60-6427:4445:3657:411:35:322:06:184:31:20
65+29:2148:271:01:171:41:312:14:124:48:15

Blue: Women
Age5K5M10K10MHalf-MarathonMarathon
0-1226:0843:0054:24Not recommended for this age
13-1524:4340:4751:351:25:091:53:27Not recommended
16-1924:0539:4550:171:23:001:50:353:53:22
20-3424:0039:2549:521:22:181:14:403:51:25
35-3925:1141:2952:291:26:381:55:264:03:36
40-4426:1643:2454:541:30:372:00:444:14:46
45-4927:2845:0356:591:34:042:05:204:24:29
50-5428:4847:1859:501:38:462:11:364:37:42
55-5930:2349:471:02:521:43:582:18:324:52:19
60-6432:1253:091:07:141:50:582:27:525:12:01
65+34:2456:191:11:141:57:352:36:405:30:36


Bronze: Men
Age5K5M10K10MHalf-MarathonMarathon
0-1221:5936:0845:42Not recommended for this age
13-1520:4534:0643:091:11:281:34:29Not recommended
16-1920:0433:0341:491:09:151:31:333:16:38
20-3419:5732:4841:291:08:431:30:513:15:06
35-3920:4434:0643:091:11:281:34:293:22:56
40-4421:3035:1444:341:13:501:37:363:29:39
45-4922:2136:4546:301:17:011:41:493:38:41
50-5423:1738:2548:351:20:291:46:243:48:32
55-5924:2140:0250:441:23:551:50:323:58:11
60-6425:3642:1353:241:28:271:56:564:11:09
65+27:0544:2556:111:33:032:03:014:24:14

Bronze: Women
Age5K5M10K10MHalf-MarathonMarathon
0-1224:0839:4550:17Not recommended for this age
13-1522:4837:3247:291:18:231:44:27Not recommended
16-1922:1336:4046:231:11:051:42:013:35:16
20-3422:0836:2346:021:15:581:41:143:33:37
35-3923:1238:0948:151:19:391:46:083:43:57
40-4424:1539:4550:171:23:001:50:353:53:22
45-4925:2141:5252:571:27:241:56:284:05:45
50-5426:3643:4855:241:31:272:01:514:17:08
55-5928:0245:5558:051:35:532:07:464:29:37
60-6429:4248:461:01:411:41:492:15:404:46:17
65+31:4551:591:05:451:48:322:24:375:05:10


Silver: Men
Age5K5M10K10MHalf-MarathonMarathon
0-1219:0331:2139:39Not recommended for this age
13-1517:5929:3637:271:02:021:22:01Not recommended
16-1917:2428:3736:1259:571:19:161:50:15
20-3417:1728:2535:5759:331:18.442:49:07
35-3917:5829:3637:271:02:021:22:012:56:09
40-4418:3830:4038:481:04:161:24:583:02:30
45-4919:2131:4940:151:06:401:28:083:09:18
50-5420:1133:1042:001:09:301:31:573:17:24
55-5921:0734:4043:511:12:381:36:013:26:14
60-6422:1136:2646:061:16:211:40:563:36:49
65+23:2938:3548:451:20:501:46:543:49:30

Silver: Women
Age5K5M10K10MHalf-MarathonMarathon
0-1220:5434:1743:21Not recommended for this age
13-1519:4732:3741:161:08:001:25:30Not recommended
16-1919:1631:4540:091:06:171:28:153:06:10
20-3419:1131:3239:531:05:511:27:443:05:08
35-3920:0933:0541:501:09:041:32:023:14:12
40-4421:0134:3243:401:12:061:36:043:22:42
45-4921:5836:0645:401:15:241:40:273:31:59
50-5423:0337:5047:521:19:011:45:173:42:10
55-5924:1840:0050:351:23:301:51:003:54:40
60-6425:4642:1453:251:28:111:57:304:07:57
65+27:3045:2957:321:34:582:06:324:27:01


Gold: Men
Age5K5M10K10MHalf-MarathonMarathon
0-1216:4827:4135:01Not recommended for this age
13-1515:5226:0032:5354:281:12:01Not recommended
16-1915:2125:1431:5552:511:09:532:30:06
20-3415:1525:0531:4452:331:09:282:29:13
35-3915:5126:0032:5354:281:12:012:34:40
40-4416:2726:5934:0856:321:14:452:40:33
45-4917:0528:0335:2958:461:17:422:46:53
50-5417:4829:1236:561:01:111:20:532:53:45
55-5918:3630:4038:481:04:161:24:583:02:30
60-6419:3532:1840:521:07:411:29:283:12:10
65+20:4334:0643:091:11:281:34:293:22:56

Gold: Women
Age5K5M10K10MHalf-MarathonMarathon
0-1218:2730:1938:21Not recommended for this age
13-1517:2728:5036:291:00:131:20:15Not recommended
16-1917:0027:5935:2458:261:17:532:44:21
20-3416:5627:4935:1258:061:17:252:43:21
35-3917:4729:1236:561:00:581:21:142:51:25
40-4418:3230:3138:261:03:431:24:542:59:10
45-4919:2331:5840:261:06:441:28:553:07:38
50-5420:2133:3342:261:10:031:33:203:16:57
55-5921:4435:5045:201:14:491:39:423:30:23
60-6422:4437:3247:291:18:231:44:273:40:24
65+24:1740:0550:421:23:421:51:323:55:20


These charts are based on the the Age-Graded Tables from the World Masters Association (WMA), formally the World Association of Veteran Athletes (WAVA) to calculate running times for the different ages based on runners in the open division (ages 20 to 34). Many of the values used in the tables were used in the book The Competitive Runner's Handbook: The Bestselling Guide to Running 5Ks through Marathons.

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