Average time to run 7 km (for men and women of all ages) | (2023)

Average time to run 7 km (for men and women of all ages) | (1)

Wondering if you're running a good time for 7K? Do you want to know how many calories you burn while listening to this track? Everything you need to know is covered on this page.

Here we want to give you all the information you need about the 7km race. This includes sharing information on how to improve your distances. We also report the average time to run a 7K race for men and women of all ages.

Of course, we appreciate that everyone is different. This means that some of you might be trying to improve your time, while others might just want to know if you are doing a good job or not.


Average time to run 7 km?

Average time to run 7 km (for men and women of all ages) | (2)

On average, you can expect most beginners to run a 7K run in between 39 minutes and 1 hour 2 Protocol. For advanced runners, a time of 29 minutes can be estimated. For professional runners, it's a time of 25 minutes.

There are many, many factors that can affect running speed. For example, a man runs faster than a woman. Someone running on a flat surface will run faster than someone running uphill. Someone with a quality pair of running shoes will run faster than someone with cheaper shoes. We are sure that you will get the idea here.

What follows is a rough guide for advanced runners. These are the moments that people can count on when they have been racing for a long time and have really established themselves in the world of racing. If you're just starting out, not only should you not run anywhere near a 7K, but you can probably expect to add a good 20-30 minutes to those times.

This is more of a guide to the type of time you should be aiming for when racing. You may not hit them, but they're a pretty decent target.

Average time to run 7 km (for men and women of all ages) | (3)

Average women's 7K race time

On average, a woman needs between 48.02 and 61.18 to run 7 km. It depends on age, weight and general physical condition. For example, a woman between the ages of 30 and 34 can expect to run 7 km at 51.59. For a woman between 45 and 50 years old, she can count on 52.45.

age groupTime needed to run 7 km women (minutes)
Average time to run 7 km (for men and women of all ages) | (4)

Average men's 7K race time

On average, a man needs between 39.06 and 55.21 to run 7 km. It depends on age, weight and general physical condition. For example, a man between the ages of 25 and 29 can count on a race time of 43.10 over 7 km. For a man between the ages of 40 and 44, you can expect 45.29.

age groupTime required to run 7 km for men (minutes)

Other running routes that may be useful to you

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Average time to run 7 km (for men and women of all ages) | (5)

How many calories will you burn if you run 7 km?

On average, if you run 7 km at a pace of 8 minutes before the kilometer at a speed of 9.6 km/h, you can burn about 600 calories. The number of calories you burn running the 7K depends on your weight, gender, and pace. A person who weighs 90 kilos and runs 7 km in 45 minutes burns about 553 calories. A person who weighs 170 pounds and runs 7 km in 45 minutes burns about 462 calories.

What does average race pace mean?

What does average race pace mean?

WeightCalories burned for 7 km Run
160 pounds441 calories
170 pounds462 calories
180 pounds497 calories
190 pounds518 calories
200 pounds553 calories
210 pounds574 calories
220 pounds602 calories
230 pounds637 calories
240 pounds658 calories
250 pounds693 calories

As with race times, there are many factors that can affect how many calories you can burn while running just a few miles. Therefore, you should use them as a rough guide. This is the average calorie burn and some people can burn twice as many as we list here!

Average time to run 7 km (for men and women of all ages) | (6)

Can you run 7 km every day?

You can, but that doesn't necessarily mean you should run 7K every day. What many people don't realize is that running requires a lot from the human body. We now know that running 7 km is not really a great distance. However, it puts pressure on the muscles. Tire your body.

We recommend that you take a break at least once a week. If you really want to exercise, go outside and take a leisurely walk. If you still feel like jogging a bit, try to keep that pace nice and slow. Don't push yourself to the limit.

In all honesty, if you try to run 7K every day, we can guarantee you'll be much more prone to injury. This means that you won't be walking much in the future!

What is the best investment you can make in your mileage? to discover themexact chassisand why it significantly improved my career, read this post.

Average time to run 7 km (for men and women of all ages) | (7)

Tips for running long distances

In order. You want to reach 7 km (or exceed 7 km), how to do it? How do you increase the distances you run? Well, we hope the following tips will really help you here.

1. Run shorter distances and work your way up gradually

If you want to run longer distances, the worst thing you can do is jump right into the longer distances. Do that and you will fail. trust us

You have to go up slowly. Let's say you aim at 7 km. Currently, you can go 5 km without any problem. That means your next target should be 6km away. Then you should run 6K consistently for a month or two before hitting 7K.

2. Buy the right undercarriage

In the world of running, quality equipment makes all the difference. Good shoes. nice clothes Invest in yourself and you will find that running becomes easier. You will find that you are less tired. You will find that you will get closer to the distances you want to travel.

3. Slow down

When you try a new distance for the first time, your goal is not to run fast. You have to run the target distance. We recommend slowing down until you can consistently reach the target distance without stopping. This will help keep him from getting tired, and you'll often find it easier to learn to keep up. After a few days of reaching your goal, you can start to increase your speed.

4. Choose a better place to run

Some places are easier to walk than others. In an ideal world, you should only ride on flat, paved surfaces. If you can do this, it will be much easier to hit the target distance. This is because you get tired much less often.

5. Run at night

The night tends to be cooler, which means you're less prone to fatigue. Just before sunrise is also a good time to run. The air temperature is usually 5 to 10 degrees cooler, ideal for longer runs.

Last word

Running 7 km is something that should be easy for most people. An intermediate runner can expect to cover 1 km every 5-6 minutes. You can also expect to burn at least 50-60 calories per mile, which is great.


What is a good time for 7km run? ›

A 7km run of 22 - 23 minutes would be hot,. 24–26 very good. A ”good” time would be under 40 minutes, and especially if you are over thirty-five years old, under one hour would be respectful.

Is 7 km per hour good? ›

Research shows the optimal fast walking speed to increase calorie burning efficiency is 7 km/h. The results of a recent study have shown that walking consumes more energy than running if you can maintain a speed of at least 7 km/h.

Is it good to run 7 km a day? ›

Fitness coach Niranjan Deshpande suggests, “A good distance to run in a day is between 2.4 to 5 km. This distance keeps all your muscles active and improves your heart health as well.”

What is the average pace per km for woman? ›

Average times by age and sex

The 2020 analysis of recreational runners found that males average 5 minutes and 51 seconds per kilometer in a 10K, while females average 6 minutes and 58 seconds per kilometer.

Why does running get harder as you age? ›

What Happens to Running Speed as You Age. As you get older, your heart pumps blood and delivers oxygen less efficiently. Additionally, your VO2 max (the maximum amount of oxygen a person can utilize during exercise) decreases. Some of your slowdown can also be attributed to biomechanics.

How do I train for a 7km run? ›

WIthout further ado, let's begin with the programme:
  1. Week 1: 20 minutes jog (3 min run, 2 min walk) 25 minutes jog (3 min run, 2 min walk)
  2. Week 2: 25 minutes jog (4 min run, 1 min walk) 15 minutes jog.
  3. Week 3: 30 minutes jog (4 min run, 1 min walk) 20 minutes jog.
  4. Week 4: 25 minutes jog.

What is the healthiest distance to run? ›

Running about 15 to 20 miles a week provides optimal health benefits, O'Keefe said. Or walking can provide benefits, from 2 miles a day to as much as 40 miles a week.

How far should I run in 30 minutes? ›

With that said, the distance covered running 30 minutes will fall within the 2-6 miles (3.2-10 km) range for nearly all runners.

How much should I run for my weight? ›

There are 3,500 calories in a pound of fat. Running one mile burns (on average) 100 calories. If you want to lose one pound of fat – then, you should run 35 miles. If you were to run 7 days a week, you would need to run 5 miles each day in order to lose one pound of fat in a week.

Does running help reduce belly fat? ›

Can running make you lose belly fat? Running is an incredibly effective fat burning exercise. In fact, when it comes to losing weight, it's difficult to beat. According to data from the American Council on Exercise, a runner who weighs 180 pounds burns 170 calories when running for 10 minutes at a steady pace.

Is running good for your knees? ›

Running isn't bad for your knees.

In fact, regularly running might decrease your risk of arthritis later in life. The compression that occurs in your knees as you run brings more fluid to the joints to keep them lubricated. At every age, running can benefit your joints and your overall health.

Can running give you abs? ›

Yes, running can help give you defined abs,” said Todd Buckingham, Ph. D., exercise physiologist. But before you get too excited, it's important to note that running alone isn't enough to improve muscular definition in your midsection.

What is a good 5K time by age? ›

Average 5k Times: Male
Age Group: MaleBeginnerIntermediate
3 more rows
Nov 18, 2022

How fast should I run 5K for my age? ›

Average 5k Time By Age Group and Gender
Age GroupMenWomen
20 to 2429:2736:22
25 to 2931:0936:16
30 to 3431:2738:41
35 to 3933:4437:21
8 more rows
Nov 18, 2022

What is a good time per km running? ›

Don't speed up if you think you're falling behind, keeping good form is much more important than gaining speed. For intermediate level runners, you should be completing a 1km run within 7-8 minutes. A good running pace per km for more experienced runners is completing 1km in about 6 minutes or less.

Do runners age faster? ›

Running and exercise itself won't age your skin. According to the American Academy of Dermatology, it can actually help to exercise most days of the week.

What age should you stop running? ›

O'Keefe says there is no definite age cutoff at which running is no longer good for you, but curbing it with age may be a good idea. “Many people find that their joints feel better if they do brisk walking rather than running after age 45 or 50,” he says.

At what age do runners peak? ›

Marathon running performance among men and women is generally fastest, as indicated by world record performances, when individuals are 25-35 years old. The time to complete a marathon gradually increases with age, with substantial losses in performance after the age of 70 years.

How can I run longer without getting tired? ›

Don't start running at too high a speed, but start at a slow pace, increasing it little by little; Go to the toilet before running; Each week should try to increase your running level, shorten the time to run a fixed distance or lengthen the distance; Don't put a lot of pressure on running; Do not run too hard when the ...

How do you breathe when running? ›

The best way to breathe while running is to inhale and exhale using both your nose and mouth combined. Breathing through both the mouth and the nose will keep your breathing steady and engage your diaphragm for maximum oxygen intake. It also allows you to expel carbon dioxide quickly.

How do I not get out of breath when running? ›

Tips for breathing better while running
  1. Diaphragmatic breathing. Deep abdominal breathing strengthens the muscles that support breathing and allows you to take in more air. ...
  2. Breathing exercises. Take time to focus solely on your breath. ...
  3. Focus on form. ...
  4. Breathe rhythmically. ...
  5. Inhale fresh air.
Feb 7, 2020

Is it better to run faster or longer? ›

Running Faster Burns Calories More Efficiently

Since it's more efficient, you'll burn more calories per mile when you're going faster — even if it means you're running for a shorter amount of time.

Is it better to run for distance or speed? ›

The short answer: Train for distance first. It's better for you to start by building an endurance base. That means that you increase your aerobic capacity first. You increase your mileage so that longer runs are more comfortable.

What happens to your body after a long run? ›

Your heart will get stronger. Your muscular endurance will improve as mitochondria (the 'powerhouse' of your cells) increase in size and number, and the capillaries that deliver blood to your muscles grow. Your very ability to breath – or your 'ventilatory capacity' – will improve as you work your respiratory muscles.

Does running tighten face skin? ›

“What we call 'runner's face' does indeed often correlate with a runner's body type and lifestyle, but running does not specifically cause one to have a gaunt face.” The urban legend that's coined this look is actually caused by loss of volume and skin elasticity.

Is running 2 miles a day enough exercise? ›

So, is running 2 miles a day enough exercise to get you in shape? It absolutely can be. As a baseline for adults, it's recommended to get at least 150 minutes each week of moderate-intensity aerobic activity. Because running is a more vigorous aerobic activity, completing at least 75 minutes per week is recommended.

How fast should a 60 year old run a mile? ›

If you're new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance. Elite marathon runners average a mile in around 4 to 5 minutes.
Average running speed per mile in a 5K.
AgeMen (minutes per mile)Women (minutes per mile)
8 more rows

Do you get heavier when you run? ›

It's not uncommon to gain a few kilos when you start ramping up your runs, like when you're training for your first marathon. Your muscles respond to the elevated effort level by storing more glycogen, which binds with water in your muscle cells to keep you fueled and can tick the scale up by one or two kilos.

Is running harder if you weigh more? ›

Unsurprisingly, the extra weight slowed them down. On average, they lost 1.4 seconds per mile per pound. For example, if you carry an extra 10 pounds, you'll add 14 seconds per mile to your run.

How much should I run to get in shape? ›

Run or jog 20 to 30 minutes every other day. You can also do other moderate-intensity activities like walking briskly, swimming, or bicycling. After your cardio workout, do three to four sets of bodyweight exercises like squats, pushups, lunges, burpees, or Russian twists.

Does running tone your butt? ›

Running targets mainly your legs and butt. The muscles which are used to power you through your run are quadriceps, hamstrings, calves and glutes. Regular running will definitely get you a toned, fit body including a firm butt.

Does running reduce breast size? ›

07/9They shrink

A lot of women are told that breasts reduce in size when you run. Since breasts are fat and fibrous tissues, when you train, you reduce overall body fat. But it is not spot reduction; your whole body will lose fat in the process.

Can running reduce love handles? ›

Running Can Help Get Rid Of Belly Fat, And Love Handles

Running is recognised as one of the best ways to target and reduce belly fat and fat accumulated at the waist (love handles). Most experts recommend working up to running 30 - 60 minutes a day, 4 - 5 days a week for optimal results.

Is it better to ride a bike or run? ›

Cycling Builds More Muscle

Running may develop muscle tone, but cycling on a bike can help to build muscle mass. That's because muscles grow when they work against resistance. The pedals on a bike act as a resistance, which is why you'll feel a burning sensation in your quads after a tough session on a bike.

Should my knees hurt while running? ›

"If you are sore for a day or two as you ramp up your running program, that is fine, but joint pain is not normal," said Dr. Strickland.

What is a runners body? ›

A distance runner's body is typically lean and thin, with toned lower legs and a slim upper body. It is built for endurance and is hallmarked by a low body mass and low body fat percentage.

What muscles get toned from running? ›

Running works your legs — quads, hamstrings, and calves — plus your hips and glutes. Your inner thighs, abs, and shoulders help, but the large muscles of your hips and legs do most of the work.

Does running give you bigger legs? ›

Yes, running can make your legs bigger. However, the muscle size you might experience will depend on the type of running you do. Running with a higher intensity (think sprinters) can lead to bigger legs than running with a lower intensity (think of a long-distance runner).

Is 7 minutes per km good? ›

For intermediate level runners, you should be completing a 1km run within 7-8 minutes. A good running pace per km for more experienced runners is completing 1km in about 6 minutes or less.

What is a good kilometer run time? ›

Therefore, using these loose estimates and conversions, a good 1000m time for males is 4:00 (6:26 pace per mile) and a good 1000m time for females is 4:40 (7:31 pace per mile).

How far should you run in 8 minutes? ›

Average for beginners. If you run a mile about every 8 minutes, you can count on your 5K time being under or around 25 minutes. However, this isn't easily achievable for many people, so beginners should aim to run a mile in about 9 to 13 minutes. Set up a fitness plan that builds up over a few weeks or months.

What pace is 7 km? ›


How many km is good in 30 minutes? ›

If you're able to run for 30 minutes, the typical next question is: How far should I run in 30 minutes? Beginner runners should aim to run 2 – 3 miles (3.2 – 4.8 kilometres) in 30 minutes. Even if you're taking regular walking breaks, you should be able to run this distance in half an hour.

What foods help you run faster? ›

These seven picks will help you feel your best—and keep you up and running.
  • Small Bagel with Peanut Butter. Morning running can be great—the sunrise! the empty paths! ...
  • Bananas. If you need a carb-packed energy-booster before a run, it's hard to go wrong with a banana. ...
  • Berries. ...
  • Broccoli. ...
  • Low-Fat Yogurt. ...
  • Lean Beef. ...
  • Wild Salmon.
Jan 16, 2020

How long should it take to run 5 km? ›

Factors such as age, sex, and fitness level can influence your 5K time. Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it's around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.

How long does it take to run 10 km? ›

Average time

Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes.

How many minutes should a km take? ›

Kilometer: A kilometer is 0.62 miles, which is also 3281.5 feet, or 1000 meters. It takes 10 to 12 minutes to walk at a moderate pace.

How can I run a mile without getting tired? ›

Don't start running at too high a speed, but start at a slow pace, increasing it little by little; Go to the toilet before running; Each week should try to increase your running level, shorten the time to run a fixed distance or lengthen the distance; Don't put a lot of pressure on running; Do not run too hard when the ...

How far do you run in 45 minutes? ›

The average time to run 4 miles is around 45 minutes.

Most new runners are capable of that pace.

How impressive is an 8 minute mile? ›

The 8-minute mile is a high-performance standard.

Sustaining that pace for a marathon would complete the 26.2-mile feat in just under three and a half hours, which puts you in the top 25% to 30% of runners.


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