Anyone running 800, 1500 or 5000 metres on the track for the first time asks the same question straight away: was that any good? The answer depends on the distance, on sex, on age and on how long someone has been training. Here are reference values to place your time against.
How to place your time
Three things decide what a «good» time is:
- The distance. An 800 m pace can't be held over 5000 metres – every distance has its own scale.
- Sex and age. The tables below are for adults roughly between 20 and 40. In youth and masters categories the values shift considerably.
- Training level. We use four tiers: beginner (running regularly for a short while), trained (several times a week, a few years in), competitive-minded (structured training with intervals), racing (club level, roughly regional standard).
And the key point: a good time is above all one that's faster than your last.
Benchmarks: 800 to 5000 metres
The times below are a guide for adult recreational and club runners, run on a 400 m outdoor track.
Men (approx. 20–40 years)
| Distance | Beginner | Trained | Competitive | Racing |
|---|---|---|---|---|
| 800 m | 3:00 | 2:30 | 2:12 | 2:00 |
| 1500 m | 6:15 | 5:15 | 4:35 | 4:10 |
| 3000 m | 13:30 | 11:15 | 10:00 | 9:10 |
| 5000 m | 24:00 | 20:00 | 17:30 | 16:00 |
Women (approx. 20–40 years)
| Distance | Beginner | Trained | Competitive | Racing |
|---|---|---|---|---|
| 800 m | 3:30 | 2:55 | 2:35 | 2:20 |
| 1500 m | 7:15 | 6:05 | 5:20 | 4:50 |
| 3000 m | 15:30 | 13:00 | 11:30 | 10:30 |
| 5000 m | 27:30 | 23:00 | 20:00 | 18:30 |
Not a youth, masters or elite standard. Regional entry times and your federation's rankings give a more precise guide for your age group.
Track or road?
A track time is exact: 400 metres per lap, flat, no GPS drift, often paced in a field. A 5000 m track race therefore usually comes out a little faster than a 5K road run at the same fitness. Track PBs are their own category – keep them separate from your road times.
How to get faster on the track
Intervals at and below race distance (400s, 600s, 1000s), even lap splits instead of a fast start, and actual races at club nights or track nights where someone sets the pace. Spikes make a noticeable difference from about 1500 metres down.
Keep your track PB
The 400 m track is one of the few courses in the world where times are exactly comparable – in Berlin as in Melbourne. When you run a personal best, you can keep it as a track poster: with the event, time, place, date and your name. Design yours now. For your road races there's the running poster.
Whether it's 2:00 for 800 or 27 minutes for 5000: the time that matters is the one you'll still remember in ten years.