Reference · How fast is it
Average running speed
Updated 2026-07-02 · 4 min read
The average running speed is about 6 mph, a 10-minute mile. Beginners jog 4 to 5 mph, and fit runners hit 7 to 8 mph.
The average: about 6 mph
A typical recreational runner averages around 6 mph, which is a 10-minute mile. That is the pace most people settle into for a steady 5K once they have a few months of running behind them. It is faster than a brisk walk (4 mph) but well short of a hard effort, and it is sustainable enough to hold a conversation in short sentences.
Beginner jog: 4 to 5 mph
New runners usually start around 4 to 5 mph, a 12 to 15-minute mile. At this pace the goal is time on feet, not speed: run slowly enough that you could still say a few words, and let endurance build first. Almost everyone speeds up naturally over a few weeks without consciously trying to, so chasing pace early tends to cause more injuries than progress.
Fit and elite runners
Fit amateur runners cruise at 7 to 8 mph and race faster. At the top, elite marathoners hold about 13 mph for over two hours, and elite 5K runners average near 15 mph. The human ceiling belongs to Usain Bolt, who peaked around 27.5 mph mid-sprint and averaged roughly 23 mph across his 100m world record, the fastest a person has ever been clocked.
Running speed by level
| Runner level | Speed |
|---|---|
| Beginner jog | 4-5 mph |
| Average recreational runner | 6 mph |
| Fit amateur runner | 7-8 mph |
| Elite marathoner | ~13 mph |
| Usain Bolt (peak sprint) | ~27.5 mph |
Measure your running speed
Run on a flat, open path and watch your pace on the live GPS speedometer, accurate to within about 1 to 2 mph outdoors. To turn mph into minutes per mile or minutes per kilometer, use the pace converter. Together they let you hold a target pace without needing a measured track.
Related
- Average walking speed — the numbers below a jog.
- Pace converter — mph to min/mile and min/km.
- Marathon pace calculator — the pace for your goal finish time.