5K Benchmarks for Men in Their 30s

Men in their 30s often run their fastest career 5Ks — experience, training consistency, and disciplined pacing combine with still-high aerobic capacity. The WMA standards for this decade show what competitive running at 30–39 looks like relative to world-record benchmarks.

Quick answer: For men age 30–39 running the 5K, a 60% age-grade (“Local Class”) at age 30 is 21:22. A 70% Regional Class performance is 18:19, requiring easy pace 7:53/mi, threshold 6:24/mi. These benchmarks are from WMA (World Masters Athletics) 2025 standards.

Men 5K Times — Ages 30–39

AgeRecreational
50%		Local Class
60%		Regional
70%		National
80%
3025:38
8:15/mi		21:22
6:53/mi		18:19
5:54/mi		16:01
5:09/mi
3526:06
8:24/mi		21:45
7:00/mi		18:38
6:00/mi		16:18
5:15/mi

What each level means

  • National Class (80–89%) — Competitive at national masters championships. Requires serious, structured training over years.
  • Regional Class (70–79%) — Strong age-group placements at regional races. Consistent training with quality sessions.
  • Local Class (60–69%) — Competitive in local races. Solid fitness from regular running and some structured training.
  • Recreational (below 60%) — Running for fitness and enjoyment. Most runners start here.

Training paces by performance level

The training paces below are derived from each WMA benchmark time. If you are running at 70% age-grade, these are the training zones that produce and maintain that performance level.

AgeLevelTimeEasyThresholdInterval
30Local Class21:228:557:096:15
Regional Class18:197:536:245:38
National Class16:017:035:425:03
35Local Class21:459:037:146:20
Regional Class18:388:006:295:42
National Class16:187:095:495:08

All paces per mile. Training paces derived from the WMA benchmark time for each age and performance level.

Training at this age and distance

5K training for men in their 30s follows the same principles as in the 20s, with slightly more attention to recovery between hard sessions. Two quality sessions per week (one interval, one threshold) remain productive. Easy volume at genuine easy pace continues to be the foundation. Runners in their mid-30s often find that training consistency — showing up every week — produces their strongest performances.

Calculate your exact age-graded score

Enter your race time below to see your precise WMA age-graded percentage and where you fall relative to these benchmarks.

Age-Grading: Calculates your performance as a percentage of the World Record standard for your specific age and gender. This creates a unified 'Level Playing Field' across all demographics. An 80% score at age 60 represents the exact same relative competitiveness as an 80% score at age 25, even though the absolute race times differ.

Population benchmarks are starting points

WMA age-grading tells you how your time compares to world-record standards for your age group. StrideIQ goes further — it tracks your individual efficiency trends, recovery patterns, and adaptation curves from your actual training data. At any age, knowing your population percentile is the beginning. Understanding your personal response to training is what drives real improvement.

Full age-grading calculator →Start free trial

Common questions

What is a good 5K time for men in their 30s?

Using WMA age-grading standards, a 30-year-old man running 21:22 scores 60% ("Local Class"). A 70% "Regional Class" performance at that age is 18:19. These benchmarks are derived from world-record data for each age group, not population averages.

What training paces should men in their 30s use for 5K training?

The right training paces depend on your current fitness. At 70% age-grade (18:19 for a 30-year-old), your training zones are: Easy 7:53/mi, Threshold 6:24/mi, Interval 5:38/mi. At 60% age-grade (21:22): Easy 8:55/mi, Threshold 7:09/mi. Use the calculator below to find your exact paces.

How does 5K performance change through the 30s?

WMA data shows a gradual performance decline with each decade — typically two to five percent per five years for most distances. The age factors in the table above account for this and allow fair comparison across ages. Consistent training often offsets age-related decline significantly. Many runners in their 30s who train with structure outperform their unstructured earlier years on an age-adjusted basis.

Other demographic benchmarks

5K Benchmarks for Women in Their 40s →5K Benchmarks for Women in Their 50s →Marathon Benchmarks for Men in Their 50s →Marathon Benchmarks for Women in Their 50s →10K Benchmarks for Men in Their 60s →Marathon Benchmarks for Men in Their 60s →5K Benchmarks for Men in Their 20s →5K Benchmarks for Men in Their 40s →5K Benchmarks for Men in Their 50s →5K Benchmarks for Men in Their 60s →5K Benchmarks for Men in Their 70s →5K Benchmarks for Men Age 80+ →5K Benchmarks for Women in Their 20s →5K Benchmarks for Women in Their 30s →5K Benchmarks for Women in Their 60s →5K Benchmarks for Women in Their 70s →5K Benchmarks for Women Age 80+ →10K Benchmarks for Men in Their 20s →10K Benchmarks for Men in Their 30s →10K Benchmarks for Men in Their 40s →10K Benchmarks for Men in Their 50s →10K Benchmarks for Men in Their 70s →10K Benchmarks for Men Age 80+ →10K Benchmarks for Women in Their 20s →10K Benchmarks for Women in Their 30s →10K Benchmarks for Women in Their 40s →10K Benchmarks for Women in Their 50s →10K Benchmarks for Women in Their 60s →10K Benchmarks for Women in Their 70s →10K Benchmarks for Women Age 80+ →Half Marathon Benchmarks for Men in Their 20s →Half Marathon Benchmarks for Men in Their 30s →Half Marathon Benchmarks for Men in Their 40s →Half Marathon Benchmarks for Men in Their 50s →Half Marathon Benchmarks for Men in Their 60s →Half Marathon Benchmarks for Men in Their 70s →Half Marathon Benchmarks for Men Age 80+ →Half Marathon Benchmarks for Women in Their 20s →Half Marathon Benchmarks for Women in Their 30s →Half Marathon Benchmarks for Women in Their 40s →Half Marathon Benchmarks for Women in Their 50s →Half Marathon Benchmarks for Women in Their 60s →Half Marathon Benchmarks for Women in Their 70s →Half Marathon Benchmarks for Women Age 80+ →Marathon Benchmarks for Men in Their 20s →Marathon Benchmarks for Men in Their 30s →Marathon Benchmarks for Men in Their 40s →Marathon Benchmarks for Men in Their 70s →Marathon Benchmarks for Men Age 80+ →Marathon Benchmarks for Women in Their 20s →Marathon Benchmarks for Women in Their 30s →Marathon Benchmarks for Women in Their 40s →Marathon Benchmarks for Women in Their 60s →Marathon Benchmarks for Women in Their 70s →Marathon Benchmarks for Women Age 80+ →Full Age-Grading Calculator →

Data source: Alan Jones 2025 WMA Road Age-Grading Tables, approved by USATF Masters Long Distance Running Council (January 2025). Training paces derived from the Daniels/Gilbert oxygen cost equations using each WMA benchmark time as input.