What’s the Average Running Pace per Age Group? Here’s the Data to See How You Stack Up

No matter how long you’ve been running, you’ve probably wondered how fast others typically clock their miles. Of course, many factors determine pace, including fitness level, training experience, and genetics, as well as metrics like VO2 max, lactate threshold, and running economy.But knowing where you stand in relation to the average running speed in your age group could motivate you to adopt smarter—potentially faster—training habits. (You might even be surprised by where you stack up in your age bracket and scope out the competition for your next race!)To give you the stats, we collected data on average speeds by age from platforms. Plus, we offer a few tips on how to improve your speed, no matter where you are in your running journey or where you line up against others.What’s the average running pace per mile per age group?GarminBased on data pulled from Garmin from February 2025 to January 2026, the average mile time across the globe is 9:21 for men and 10:11 for women. That number adjusts slightly, based on age group:Ages 20–29: 9:16Ages 30–39: 9:29Ages 40–49: 9:39Ages 50–59: 9:56Ages 60–69: 10:22Ages 70+: 10:57CorosCoros also shares data, based on activities recorded from July 2025 through June 2026, based on age group:Ages 20–29: 8:59Ages 30–39: 9:43Ages 40–49: 10:06Ages 50–59: 10:44Ages 60–69: 11:36Ages 70+: 13:01It also crunched data across seasons, showing that average running pace increases slightly in the summer and decreases slightly in the winter—for all age groups except those 70 and older:Summer:Ages 20–29: 9:05Ages 30–39: 9:48Ages 40–49: 10:12Ages 50–59: 10:50Ages 60–69: 11:41Ages 70+: 12:58Winter:Ages 20–29: 8:56Ages 30–39: 9:39Ages 40–49: 10:03Ages 50–59: 10:43Ages 60–69: 11:35Ages 70+: 13:08StravaFinally, Strava breaks down average running pace by generation:Gen Z: 9:55Millennial: 9:49 Gen X: 10:10Boomer: 11:11What factors affect average running speed?The following factors play a big role in every runner’s pace:GenderAgeWeather/windNutrition and hydrationInjuriesHeightWeightTerrainThe list could go on. Even what you think about or your mindset can affect how fast you run, and that’s under your control. Other factors, however—such as height and age—are things you obviously can’t change.In most cases, the gaps between the finishing times of the different age groups aren’t drastic. And you won’t necessarily get slower with age: As Runner’s World has previously reported, many pro and amateur runners peak in their 30s, and even runners in their 60s and those in their 70s get faster as they get older.Because of the many variables associated with running pace, it can be difficult to establish an across-the-board average running speed.How fast should you run a race?If you’re looking to find out what your average running pace should be to hit a specific time goal in a race, you’re in luck. Our Runner’s World Pace Charts (in both minutes per mile and per kilometer) show what time a given pace will produce for six common race distances: 5K, 5 miles, 10K, 10 miles, half marathon, and marathon.As an example in the chart below, if you want to run under one hour and 45 minutes for a 10-mile race, you’d need to have an average pace of about 10:29 per mile to accomplish your goal.Brian CariagaUse our charts as a reference point after you start training so you know what average pace is necessary (and realistic) for your upcoming goal race.You can also use our pace calculator tool to input your goal finish time and the event to find the average pace you need to hit.How can you boost your average running speed?If you want your average running pace to be faster, there are several steps you can take to improve.Build a solid endurance base with easy running you can build upon, and then keep zone 2 running on your calendar to maintain and continue to improve your enduranceBoost your VO2 max to raise your aerobic ceilingAdd threshold workouts to improve your speed enduranceVary the types of runs you do to adapt to different types of stimuliWork on breathing and running form to increase efficiencyLock in nutrition and hydration​Pick up a strength training program to boost speed and powerCHECK OUT OUR FULL GUIDE TO RUNNING FASTERWhat’s the fastest-ever running speed?Josh Kerr recently broke the world record in the mile with a time of 3:42.66, previously set by Hicham El Guerrouj, a Moroccan runner who ran a mile in 3:43.13 in 1999.For women, the fastest mile ever recorded was a 4:06.42 run by Faith Kipyegon, which she snagged last year at Nike’s unofficial Breaking4 exhibition in Paris. (Her official world record is 4:07.64, set at the Diamond League meet in Monaco in 2023.)If you’re looking for the fastest speed over the course of 26.2 miles, look no further than the world-record holders in the marathon: Sabastian Sawe, who averaged 4:33.5 per mile for a 1:59:30 finish at the 2026 London Marathon, and Ruth Chepngetich, who averaged 4:57.4 per mile for a 2:09:56 finish at the 2024 Chicago Marathon. (Chepngetich is currently serving a three-year ban after testing positive for banned substances, but her record still stands.)To put the fastest running speed overall into perspective, if Usain Bolt were to keep his jaw-dropping sprint going for a full mile at his peak ability, the Jamaican’s top speed in 2009 during his 9.58 world-record 100-meter dash would have put him at just over 27 mph.Additional reporting by Kristine Kearns and Mallory Creveling