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)

Do you want to know if you are doing a good time during 7 km? Want to know how many calories you burn 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 to run 7 km. This includes sharing some information on how to improve your distances. We will also provide the average time for a 7k run 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're doing a good job or not.


(Video) Are You Above Or Below Average?

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 7km in 39 minutes to 1 hour 2 Protocol. For more advanced runners, a time of 29 minutes can be estimated. For a professional runner, 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 pair of quality running shoes will run faster than someone with cheaper shoes. We're sure you'll get the idea here.

What follows is a rough guide for advanced runners. Those are the moments that people can look forward to when they've been racing for a long time and really getting used to the world of racing. If you're just starting out, not only should you not run anywhere near 7km, but you can probably expect to add a good 20-30 minutes to those times.

This is more of a guide to the types of weather you should aim for when running. You might 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 7 km race time

On average, it takes a woman between 48.02 and 61.18 to walk 7 km. This depends on your age, weight and general fitness level. For example, a woman between the ages of 30 and 34 can expect to run 51.59 over 7 km. For a woman between the ages of 45 and 50, you can count on 52.45.

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

Average men's 7 km race time

On average, it takes a man between 39.06 and 55.21 to walk 7 km. This depends on your age, weight and general fitness level. For example, a man between the ages of 25 and 29 can expect to run 43.10 over 7 km. For a man between the ages of 40 and 44, you can count on 45.29.

age groupRunning time 7 km men (minutes)

Another race distance you might find useful

  • Calculate your average 1km run time
  • Average running time 6 km.
  • Average time to run 8 km.
  • Average running time 9 km.
  • Average time to run 20 km
(Video) What Will Happen to Your Body If You Walk Every Day
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?

If you run an average of 7 km at a pace of 8 minutes to the kilometer at a speed of 9.6 km/h, you can expect to burn about 600 calories. The number of calories you burn in a 7K run depends on your weight, gender and pace. A person who weighs 90 kg 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.

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 a number of 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 number of calories burned 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 7km every day. What many people don't realize is that running puts a strain on the human body. Now we know that running 7km is not really a long distance. However, this puts pressure on the muscles. Tires the 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 stroll. If you still feel like jogging, try to keep that pace nice and slow. Don't push yourself to the limit.

Honestly, if you're trying to run 7km every day, we can guarantee you're a lot more prone to injury. That means you won't walk too far in the future!

What's the best investment you can make in your mileage? to discoverexact chassisand why it has greatly improved my career read this post.

Average time to run 7 km (for men and women of all ages) | (7)
(Video) U.S. men crush 4x400m relay, breaking all-time world championship medals record | NBC Sports

Tips for running longer distances

Everything's ok. You want to reach 7km (or pass 7km), how do you do it? How do you increase the distances you run? Well, we hope that the following tips will really help you here.

1. Walk shorter distances and gradually work your way up

If you want to cover longer distances, the worst thing you can do is jump straight to long distances. Do that and you will fail. trust us

You have to climb step by step. Let's say you aim for 7 km. Currently you can easily travel 5 km. That means your next target should be 6 km. You should run those 4 miles consistently for a month or two before you hit 4 miles.

2. Buy appropriate clothing for running

In the world of racing, quality gear makes all the difference. Good shoes. Nice clothes. Invest in yourself and you will find that running becomes easier. You will find that you will be less tired. You will find yourself getting close to the distances you want to go.

3. Slow down

When you're looking for a new distance, your goal isn't to run fast. It runs the distance to the goal. We recommend that you slow down until you can reach the target distance without stopping. This will help keep him from tiring, and you'll often find it easier to learn how to keep your pace. After a few days of reaching your goal, you can start increasing your speed.

4. Choose a better place to run

Some places are better for running than others. In an ideal world, you should only walk on flat, paved surfaces. If you can do this, hitting your target distance will be much easier. This is because you get tired much less often.

5. Running at night

The night tends to be cooler which means you get less tired. Just before sunrise is also a good time to start running. The air temperature is typically 5 to 10 degrees cooler, ideal for longer runs.

(Video) Jakob Ingebrigtsen runs fastest mile in 21 years in Oslo | NBC Sports

last word

Running 7km is something that most people should be able to do with ease. An advanced runner can expect to cover 1km every 5-6 minutes. You can also expect to burn at least 50-60 calories per kilometer run, which is amazing.


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 running pace by age? ›

Age can influence how fast you run. Most runners reach their fastest speed between the ages of 18 and 30.
Average running speed per mile in a 5K.
AgeMen (minutes per mile)Women (minutes per mile)
7 more rows

What is a good 5K time by age woman? ›

Average 5k Times: Female
Age Group: FemaleBeginnerIntermediate
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

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.

At what age do runners stop running? ›

They found that the fastest marathoners for both men and women are in the 25-34 age group and that performance begins to decline for elite runners around age 35. One finding surprised them: Recreational runners have much more in the tank at 35 and may continue improving until they're 50.

What age do you lose running speed? ›

The study found that between age 40 and 70, runners slowed by a linear rate of about one percent each year. When runners reached their late 70s, they began to decline by about 1.5 percent, and between 90 and 95, that rate accelerated to two to three percent decline.

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 farther or faster? ›

Distance vs speed for beginner runners

The more you run, the better your aerobic base gets. And when you build a large aerobic base, you improve your capacity to endure for longer and farther before you start to fatigue. Running faster means, you are building your stamina to be able to run at faster paces.

Is it better to run longer or farther? ›

Generally speaking, for beginners and short-distance runners, it is better to run more often shorter distances. On the other hand, for long-distance runners, running longer distances is crucial for increasing the required endurance and mental strength.

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 it better to walk for 1 hour or run for 30 minutes? ›

Both walking and running are excellent forms of cardiovascular exercise. Aim to get at least 150 minutes of moderate cardio exercise each week for your health. Walking is a smart choice if you're new to exercise and hoping to get in shape. If you're looking to lose weight or burn more calories, try running.

Is it better to run for 10 minutes or walk for 30 minutes? ›

Research has shown that regular walking (and the longer, the better) can also extend your life and stave off disease. And you're at significantly lower risk of injury compared with running.

What happens if you run everyday for a month? ›

It's worth pointing out that running every day can increase one's risk for "overuse injury," which results from doing too much physical activity too fast, according to Healthline. Still, I decided to go ahead with my challenge with the thought that if I felt too exhausted or in pain, I would rest.

Does weight affect running speed? ›

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 long does it take to see results from running? ›

If you're just starting a new running routine and were previously inactive, you can see improvements in your cardiorespiratory fitness within four to six weeks. If you've been running for a while and you're trying to get faster, it may be a few months before you see any noticeable gains.

Why do runners get belly fat? ›

Doing too much increases our levels of cortisol, the stress hormone, which leads to tummy fat. "When you're purely running, you're not creating lovely lean muscle fat, so people end up having that 'skinny fat' look, where there is no real muscle tone because they haven't done any resistance work.

How do runners get flat stomach? ›

"Aerobic exercise such as running, swimming or rowing raises metabolism during and after the activity, making it less likely that calories will be stored around the abdominal area, or anywhere else, as fat," Sutton says.

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.

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.

Does running rebuild cartilage? ›

Running pummels knees more than walking does, but in the process it may fortify and bulk up cartilage, helping stave off knee arthritis.

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 running good for all ages? ›

No matter what exercise you choose, more physical activity could add years to your life. Not only is running good for your health, but it also helps lower your chances of getting certain health problems. With age, you also naturally slow down and gain weight.

Should you run over 60? ›

The benefits of running for over-60s

Improving all-round general health. Helping to keep weight under control. Helping to maintain mobility, suppleness and muscle tone. Making for a positive mental attitude, with ongoing simple and achievable goals.

What is a good 5K time for a 70 year old? ›

A person's 5K running time is the time that it takes them to run 5 kilometers, which is equivalent to 3.1 miles. In this article, we look at the average 5K times based on age and sex, as well as the times for beginners and more experienced runners.
Age groupTime (minutes and seconds)
4 more rows
Nov 15, 2020

What is a good 5K time by age and gender? ›

Average 5K Times By Gender
Age of RunnerMale Average 5K TimesFemale Average 5K Times
1 more row
Oct 19, 2022

How fast should a 45 year old woman run a 5K? ›

Average by age and sex
Age groupMenWomen
45 to 4933:1339:19
50 to 5434:3041:20
55 to 5937:3345:18
60 to 6440:3345:49
8 more rows
Aug 9, 2019

How fast should a 40 year old run 5K? ›

If you are a beginner and you are between 20 and 40 years old, an average good time would be 35:53, for novice 30:53, for intermediate runner 26:31, and for advance runner 23:17. Elite runners and professionals run anything between 21:00 minutes down to almost 14:00 flat.

What is a good 5K time for a 60 year old? ›

50% - 42:30 half of the 60 year old runners were slower than 42 and a half minutes. So this is an average 5K time for a man over 60. 70% - 36:03 is faster than 70% of the 60+ age runners So this would be a good 5K time for a man over 60.

How fast should a 50 year old run? ›

Average Mile Times: Male
Age Group: MaleBeginnerAdvanced
3 more rows
Nov 18, 2022

Do you have to be in shape to run a 5K? ›

It's a common assumption among new runners that they need to run at least 3.1 miles in training before the real race in order to ensure they can finish the race. However, you don't have to have run the full 5K distance ahead of time to be adequately trained and “in shape” to complete the distance on race day.

What pace is 7 km? ›


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 time per km running? ›

A good running pace for women is 8.4 kilometres per hour, while that for men is 9.4 kilometres per hour. That translates to a minute kilometre of 0.14 per minute for women and approximately 0.16 km per minute for men.

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).

What's a good beginner 5K time? ›

For a beginner, completing a 5K run in 30mins is very good going." The average time is between 30 to 40 minutes for a relative newbie.

What is a good time for a 5K run by age? ›

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

Is it better to run in km or miles? ›

For most runners, a combination of the two is likely to be best. Measuring miles on some runs during a race build-up is useful to get a feel for the race distance. This is particularly helpful if you're running a half marathon or a marathon.

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 is a beginner runner pace? ›

Use a Run/Walk Approach

A comfortably fast walk is around 15 minutes per mile. You don't need to break into a run until you're going faster than 15 minutes per mile. A new runner can shoot for 12 to 13 minute pace per mile as a good range to start off with, with walk breaks structured in.

What is average running speed km? ›

However, the average running speed for men has been pegged at 10.6km per hour, while for women it is 9.6km per 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.


1. Remote village where people walk on all fours | 60 Minutes Australia
(60 Minutes Australia)
2. The Secret to Running with a LOW HEART RATE (Not What You Think!)
(James Dunne)
3. How I run a 5km parkrun quicker | 7 tips for ANYONE
(Mark Lewis)
4. 3 Fast & Fun Miles - Mile 3 | Walk at Home Workout
(Walk at Home)
5. How Many Steps Should You Take To Lose Fat? (HIT THIS NUMBER!)
(Jeremy Ethier)
6. Top 6 Tips On How To Run Without Getting Tired!
(Global Triathlon Network)
Top Articles
Latest Posts
Article information

Author: Geoffrey Lueilwitz

Last Updated: 03/02/2023

Views: 6081

Rating: 5 / 5 (80 voted)

Reviews: 87% of readers found this page helpful

Author information

Name: Geoffrey Lueilwitz

Birthday: 1997-03-23

Address: 74183 Thomas Course, Port Micheal, OK 55446-1529

Phone: +13408645881558

Job: Global Representative

Hobby: Sailing, Vehicle restoration, Rowing, Ghost hunting, Scrapbooking, Rugby, Board sports

Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.