Average 8k Time by Age

average 8k time by age and how long does it take to walk 8km

Are you an avid runner looking to gauge your performance? Are you curious about how your 8K times compare to others in your age group? Look no further. In this article, I will unlock the secrets of average 8K times by age and help you measure up against your peers.

The 8 km distance is equivalent to 4.97 miles. Understanding where you stand in terms of race times can be a great motivator for improvement. By analyzing average 8K times for different age groups, you can set realistic goals and track your progress over time.

Whether you’re an elite runner or just starting out, this information can provide valuable insights into your performance. We will explore the average 8K times for various age categories, ranging from 15 to 90 years old.

From these statistics, you’ll discover if you’re above average, on par, or have room for improvement. Our comprehensive analysis will also delve into the factors that may influence these times, such as training regimens and genetics.

Get ready to unlock the secrets of average 8K times by age and gain valuable insights into your own performance. To offer a detailed perspective, pay attention to the breakdown of running paces and their corresponding 8K times.

Average 8 km Time for Women by Age

average 8k time for women by age

For women aged 35 to 39, the average 8 km running time is 50 minutes, translating to an average pace of 10:04 minutes per mile. This age group showcases a consistent and impressive performance, maintaining a pace of 6:15 minutes per kilometer.

The table represents the average 8 km times for female runners in various age groups, highlighting both pace per mile and pace per kilometer.

Age GroupAverage 8k Time for femalePace (min/mi)Pace (min/km)
0 –1550:4010:126:20

Average 8 km Time for Men by Age

Average 8k time for men by age

Men aged 35 to 39 have an impressive average 8 km time of 43:44, indicating a swift average pace of 8:48 minutes per mile. This reflects a strong and consistent performance with a pace of 5:28 minutes per kilometer.

The table displays the average 8 km times for male runners in different age groups, detailing both pace per mile and pace per kilometer.

Age GroupAverage 8k Time for makePace (min/mi)Pace (min/km)

How Many Calories Do You Burn Running 8 Km?

How Many Calories Do You Burn Running 8 Km?

Running 8 kilometers at a moderate pace will burn quite a few calories, around 700–1000 for a 150-pound person. The exact number depends on factors like your body weight, intensity, and running efficiency.

Body Weight

The more weight you carry, the more calories you will burn during your 8K run. A 200-pound person running at the same pace as a 150-pound runner will burn over 1,200 calories. Lighter runners, around 125 pounds, can still burn 600 calories or more. In general, you can estimate that there are about 100 calories per mile for every 20 pounds of body weight.


Running at a faster pace, like 8 minutes per mile versus 10 minutes per mile, significantly increases your calorie burn. A 150-pound person running 8K in under 40 minutes will burn around 900 calories, compared to 700 calories jogging at a leisurely 50-minute pace. If you push into high-intensity intervals, with sprints and recoveries, you can burn 1000 calories or more.

Running Efficiency

New runners tend to burn slightly more calories than experienced runners running at the same speed. This is because new runners haven’t developed an efficient running form and technique yet. Over time, as you improve your running economy, you may need to increase your speed or distance to burn the same number of calories.

Related: Are Walk Breaks Okay for Runners?

For the average elite runner, you can expect to burn around 700 to 1000 calories running 8 kilometers at a moderate pace, depending on factors like your body size, speed, and experience level. The heavier you weigh and the faster you run, the higher the number of calories you are going to burn. And if you’re just getting started as a runner, you may be on the higher end of that range.

Tips for Improving Your 8 Km Run Time

tips to improve average 8k time

Whether you’re a beginner or an experienced runner, improving your 8K run time takes dedication and hard work. Here are some tips to shave seconds off your time.

Increase Your Speed and Mileage Gradually

Don’t make huge increases in your speed or mileage from week to week. Aim for no more than a 10% increase. This will reduce injury risk and burnout. Start by adding an extra half mile or minute of running to one workout each week. Over 4-6 weeks, you’ll significantly increase your speed and endurance.

Include Speed and Strength Training

increasing speed will improve average 8k time

In addition to longer runs, include speed work like intervals, hills, and tempo runs in your routine. Start with just 10–15 minutes of speed work once a week, and build up as your endurance improves. Also, do strength training for your legs and core twice a week, because stronger muscles will allow you to run longer and faster.

Related: Preparing For a Long Run? Here’s What You Need To Know

Work on Your Form

The right running form can make you a more effective and efficient runner. Stand tall, relax your body with a slightly forward lean at the ankles, and walk quickly and lightly. Go for a tempo of 170-180 steps per minute. Use your arms and create some momentum, and make sure your hands remain soft. Avoid a heel strike and softly land on the middle of the foot.

Get Plenty of Rest

Proper rest and recovery is crucial for good 8k time.

I think working hard is just a waste of time if you are not getting adequate rest. At least take 1-2 days off from running each week so your body can recover, and you can refresh yourself. Stay active on rest days with walking, cycling, or strength training. Get 7-8 hours of sleep per night to allow your muscles to repair themselves.

Staying well-rested will make you a stronger and faster runner. Improving your 8K time requires dedication, but by building your speed and endurance over time, focusing on good form, and allowing for adequate rest, you’ll be setting new personal bests in no time.

Bonus Tip

Comparing yourself to elite runners will only lead to you frustration and disappointment. Every small improvement is a victory, so celebrate your achievements and stay motivated for your next run

My Thoughts

Knowing the secrets of average 8K times by age can provide valuable insights into your performance as a runner. By understanding where you stand and setting realistic goals, you can track your progress and make targeted improvements.

Remember that average times are just benchmarks, and individual performance can vary based on various factors. Focus on your own journey and enjoy the process of becoming a better runner. No matter if you’re aiming for your personal best or simply looking to stay active, running is a rewarding and fulfilling sport that can bring you joy for years to come.


How long should it take me to run 8 km?

The average time for an 8 km run can vary greatly depending on factors like your age, gender, and fitness level. As a general rule of thumb, a moderately active adult should aim for 50 to 70 minutes to complete 8 km. Elite, or highly trained, runners can finish in under 30 minutes.

Do I need to train for an 8 km run?

While you can complete an 8 km run without much training, preparing adequately will help ensure you have an enjoyable experience and minimize injury risk. Most training plans recommend starting 6 to 8 weeks before your 8 km run. Run at least three times per week. You can start with just 15 to 20 minutes of continuous running and build up your distance and speed over time.

Can I run 8K everyday?

Yes, it is definitely possible. You’ll want to make sure you train up to 8k, possibly by starting out with a shorter distance (2k or 3k) so that you don’t injure yourself. Even if your cardio system can handle the 8K, that does not mean your muscles or bones can handle it yet. Training up is important!

Related: What’s A Good 2k Row Time?

What should I eat before an 8 km run?

Fueling properly before your 8 km run will give you the energy to finish strong. Try to eat a light meal 2 to 3 hours before you head out. Good options include:

-Oatmeal with banana and nuts; -Scrambled eggs on toast; -Yogurt with granola and fruit

Stay hydrated by drinking plenty of water in the days leading up to your run. You can have a small snack, like a protein smoothie or granola bar, 30 minutes before running if you need an extra boost.

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