How do you stack up against other runners? Our running benchmarks hub brings together average times, speeds, and performance data across every distance — from the 100-meter dash to the full marathon. Whether you’re a beginner curious about where you stand or an experienced runner chasing a new PR, these guides break down the numbers by age, sex, and experience level.
Sprint & Track Times
Track events are the purest test of speed. Here’s how average runners perform across the classic sprint and middle-distance events, with data broken down by age group and competition level.
- Average 100 Meter Time — How fast is the average person over 100m? Full breakdown by age and sex, from casual joggers to competitive sprinters.
- Average 200m Time — Typical 200-meter times for recreational and competitive runners, plus what a “good” 200m time looks like.
- Average 400 Meter Time — The 400m is one of the toughest track events. See where your time ranks among runners of all levels.
- Average 800m Time — Average times for the half-mile, from high school runners to masters athletes.
- What’s a Good 1000m Time? — Benchmarks for the 1000-meter distance, including age-graded standards.
Mile & Road Race Benchmarks
From your first mile to the marathon finish line, these guides answer the question every runner asks: “Is my time any good?” We’ve compiled race data, finish-time distributions, and expert analysis for every major road race distance.
- What’s a Good Mile Time? — Average mile times by age and sex, plus how to benchmark your fitness level.
- How Long Does It Take to Run a Mile? — Data on average mile times for beginners through advanced runners.
- How Long Does It Take to Run 2 Miles? — Average 2-mile times and what to expect at different fitness levels.
- How Long Does It Take to Run a 5K? — Typical 5K finish times for new and experienced runners.
- What’s a Good 5K Time? — 5K benchmarks with age-graded performance tables.
- What’s a Good 10K Time? — Average 10K finish times and how to gauge your performance.
- What’s a Good Half Marathon Time? — Half marathon benchmarks by age, sex, and experience.
- What Is a Good Marathon Time? — Marathon finish time data and where you fall in the field.
- Average Marathon Time — Comprehensive data on marathon finish times worldwide.
Running Speed & Biomechanics
Beyond race times, these guides explore the science of how fast humans can move — from average jogging pace to the absolute limits of human speed.
- Average Running Speed — What’s a normal running pace? Data on average speeds for joggers, recreational runners, and elites.
- Average Human Sprint Speed — How fast can the average person sprint? Plus the science behind top speed.
- Average Stride Length — Typical stride lengths by height, speed, and running experience.
- Average Walking Speed — Walking pace benchmarks by age and fitness level.
Fitness & Athletic Performance
Running performance doesn’t exist in a vacuum. These guides cover the broader fitness benchmarks that matter for runners — from cardiovascular capacity to explosive power.
- What’s a Good VO2 Max? — VO2 max charts by age and sex, plus how to test and improve yours.
- Good Hang Time — Dead hang benchmarks and what your grip strength says about your overall fitness.
- Good Plank Time — How long should you be able to hold a plank? Standards by age and fitness level.
- Average Vertical Jump — Vertical jump norms and what they reveal about your explosive power.
How to Get Faster
Ready to move beyond benchmarks and start improving your numbers? These training guides will help you build speed at any distance.
- How to Run Faster — Expert-backed strategies to increase your speed, from form fixes to structured training.
- How to Run a Faster Mile — A targeted plan to drop your mile time.
- How to Run a Faster 5K — Training tips and workouts to PR at 5K.
- How to Run a Faster 800m — Speed workouts and race strategy for the 800m.
- How to Run a 10K in 50 Minutes — A step-by-step plan for breaking the 50-minute 10K barrier.
Pace Charts & Calculators
Use our pace charts and calculators to plan your race strategy and track your progress.
- Marathon Pace Chart — Finish times for every pace from 5:00/mi to 16:00/mi.
- Marathon Pace Chart (km) — Kilometer-based pace chart for marathon runners.
- Half Marathon Pace Chart — Complete pace-to-finish-time table for the half marathon.
- Marathon Pace Calculator — Calculate your target pace and projected finish time.
- All Running Calculators — Our full suite of pace, calorie, and fitness calculators.
