Whether you’re chasing a PB or just hoping to cross the finish line without collapsing, the idea of a “good” 5k time can feel confusing. But it turns out the answer isn’t as simple as one number – it depends on your goals, your experience, and even your local Parkrun route.
From national averages to record-smashing runs, here’s how your 5k time stacks up – and how to improve it.
What's a good 5k time?
There really is no “good” time across the board, unless you’re trying to beat a record, so it’s more important to try and beat your own time rather than anyone else’s. Our bodies are all different, we fuel ourselves differently and our muscles work differently. The best way to work out a good 5k time for you is to just… do lots of 5ks! That way, you can get a sense of what your average time is and try and push it down, kilometre by kilometre.
What's the average 5k running time?
RunRepeat analysed a whopping 107.9 million race results from more than 70,000 events between 1986 and 2018 and found that the average 5k finishing time for UK runners (both men and women) is 33 minutes. For men, it’s 29 minutes, and 38 minutes for women.
While Parkrun is not a race, it’s a timed event. It’s about much more than getting a great time – but if you’re interested in improving your PB and pushing yourself week on week, it’s a great way of measuring your progress. The average Parkrun finishing time has increased over the last few years, as it becomes more inclusive and more people get involved (many of whom are new to running). In 2023, the average Parkrun time was 32 minutes.
If you want to really challenge yourself, why not try and beat the fastest Parkrun time ever recorded?! In 2024, Nick Griggs set a record with 13 minutes and 44 seconds at Belfast’s Victoria Park. The female record is held by another Northern Irish runner: Ciara Mageean completed the Victoria Park Parkrun in Belfast in 15 minutes and 13 seconds in December 2023.
What’s the average running pace for a 5k?
Using the data from RunRepeat (above), the average 5k pace for a man in the UK is 5:48 mins/km, or 9:33 min/mile. For women, it’s 7:36 min/km, or 12:14 min/mile.
Best 5k times for beginners
If you’re new to the Parkrun game or have only recently downloaded the Couch to 5k app, it’s best to just get used to running the distance at a fairly consistent pace before you think about trying to cut your time down. Get those miles in the legs first, and the rest will follow!
If you’re nervous about attending your first Parkrun and don’t fancy being greeted by undulating hills, we’ve picked out some of the UK’s easiest Parkrun routes to try for first-timers.
How to get a good Parkrun time
So, how do you get a good Parkrun time? One of the best ways to grab a PB is by going for one of the fastest Parkrun routes, which are known for helping runners shave seconds off their times. As you might expect, Belfast’s Victoria Park is among them, but find out what are the other fastest Parkruns here.
Once you’re happy with your 5k time and you want to kick back and just enjoy some beautiful scenery on a Saturday morning, consult our list of the most beautiful Parkruns in the UK. Follow an old railway line in Snowdonia or cross wildflower meadows in the Lake District! You might not get a 5k PB, but you’ll have a marvellous time. Push yourself one step further by trying one of the hardest Parkrun courses.
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How to improve your 5k time
The first priority when working for an improved 5k time is to work out your average pace. Make sure you’re able to maintain this pace throughout, because you’ll be more likely to shave off time overall – rather than burning out early and dragging yourself through the final kilometre at half-speed. If you have a sports watch, you’ll be able to see your average pace at all times – so you could keep a close eye on this while you’re running (or even have it coming through your headphones if you’d prefer).
You could try some interval training as well, working at improving your fast running speeds. Common workouts include running 400m, 800m or 1000m repeats at your goal 5k pace, with short recovery jogs in between. These can be paired with tempo runs, which involve running at a comfortable but challenging pace for a sustained period. The combination of these two styles of training should benefit your 5k training overall.
Now you’ve got your goal 5k time sorted, it’s time to start aiming for that great marathon time! Or maybe try trail running – or even push for an ultramarathon?
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Top image credit: Getty Images
