5K Benchmarks for Men in Their 40s

Calculate your exact age-graded score

Enter your age and a recent 5K time to see your WMA age-graded percentage and the time for your next level.

Age

Gender

Distance

Time

Men in their 40s competing in the 5K are well into masters territory — and many are running faster than they did at 30 on an age-adjusted basis. The WMA standards reflect the competitive depth of this age group, which is substantial at most road races.

Quick answer: For men age 40–49 running the 5K, a 60% age-grade (“Local Class”) at age 40 is 22:33. A 70% Regional Class performance is 19:19, requiring easy pace 8:00/mi, threshold 6:39/mi. These benchmarks are from WMA (World Masters Athletics) 2025 standards.

Men 5K Times — Ages 40–49

Age	Recreational 50%	Local Class 60%	Regional 70%	National 80%
40	27:03 8:42/mi	22:33 7:15/mi	19:19 6:13/mi	16:55 5:27/mi
45	28:05 9:02/mi	23:25 7:32/mi	20:04 6:28/mi	17:33 5:39/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.

Age	Level	Time	Easy	Threshold	Interval
40	Local Class	22:33	9:14	7:42	7:05
	Regional Class	19:19	8:00	6:39	6:07
	National Class	16:55	7:04	5:52	5:24
45	Local Class	23:25	9:35	7:58	7:21
	Regional Class	20:04	8:17	6:54	6:20
	National Class	17:33	7:19	6:04	5:35

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

Training at this age and distance

The 5K asks for a high aerobic ceiling and the stamina to hold a hard effort for the whole race. Intervals near 5K effort raise the ceiling, threshold runs build the stamina, and easy running at genuinely easy pace is the base both draw on. At a 70% age grade (Regional Class) the 5K goes from 19:19 at 40 to 20:04 at 45, and age grading keeps that target fair as the decade passes. How much easy running you need between hard sessions is individual. It shows in how your next workout goes, not in your age.

Move up a level

Pick the 5K time you want next, and build the plan to get there.

StrideIQ builds your training plan from your own running history once you link your Garmin or Strava.

Build my 5K plan

Your first 30 days are free. Add a card when they end to keep going.

Common questions

What is a good 5K time for men in their 40s?

Using WMA age-grading standards, a 40-year-old man running 22:33 scores 60% ("Local Class"). A 70% "Regional Class" performance at that age is 19:19. These benchmarks are derived from world-record data for each age group, not population averages.

What training paces should men in their 40s use for 5K training?

The right training paces depend on your current fitness. At 70% age-grade (19:19 for a 40-year-old), your training zones are: Easy 8:00/mi, Threshold 6:39/mi, Interval 6:07/mi. At 60% age-grade (22:33): Easy 9:14/mi, Threshold 7:42/mi. Use the calculator below to find your exact paces.

How does 5K performance change through the 40s?

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 40s who train with structure outperform their unstructured earlier years on an age-adjusted basis.

Other demographic benchmarks

Data source: Alan Jones 2025 WMA Road Age-Grading Tables, approved by USATF Masters Long Distance Running Council (January 2025). Training paces derived from StrideIQ's RPI equations using each WMA benchmark time as input.