Marathon Benchmarks for Men in Their 50s

Masters marathon running in the 50s is where many men discover their strongest race performances relative to age-adjusted standards. The endurance component of marathon running ages more gradually than speed, and consistent training in the 50s can produce times that compare favorably — age-adjusted — to a man's 30s racing.

Quick answer: For men age 50–59 running the Marathon, a 60% age-grade (“Local Class”) at age 50 is 3:44:13. A 70% Regional Class performance is 3:12:12, requiring easy pace 8:31/mi, threshold 6:50/mi. These benchmarks are from WMA (World Masters Athletics) 2025 standards.

Men Marathon Times — Ages 50–59

Age	Recreational 50%	Local Class 60%	Regional 70%	National 80%
50	4:29:04 10:16/mi	3:44:13 8:33/mi	3:12:12 7:20/mi	2:48:10 6:25/mi
55	4:41:58 10:45/mi	3:54:59 8:58/mi	3:21:25 7:41/mi	2:56:14 6:43/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
50	Local Class	3:44:13	9:41	7:39	6:41
	Regional Class	3:12:12	8:31	6:50	5:59
	National Class	2:48:10	7:37	6:13	5:28
55	Local Class	3:54:59	10:07	7:56	6:56
	Regional Class	3:21:25	8:50	7:05	6:12
	National Class	2:56:14	7:55	6:25	5:39

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

Training at this age and distance

Marathon training in the 50s demands the same structural elements as at any age — high easy volume, marathon-pace long run segments, threshold work — with greater emphasis on recovery. Easy runs should be genuinely easy. Back-to-back hard sessions are riskier than in the 40s. Long runs remain the most important session, but the recovery time after 20-mile long runs extends. Many masters marathoners find that three or four runs per week with one quality session produces more adaptation than higher-frequency training that compromises recovery.

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.

Age

Gender

Distance

Time

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 marathon time for a man in his 50s?

Using WMA age-grading standards, a 50-year-old man running 3:44:13 scores 60% ("Local Class"). A 70% "Regional Class" performance at that age is 3:12:12. These are derived from world-record data — at age 50, a 70% grade represents genuinely competitive masters marathon running.

What training paces should a 50-year-old male marathoner use?

At 70% age-grade (3:12:12 for a 50-year-old male), marathon training paces are: Easy 8:31/mi, Threshold 6:50/mi, Interval 5:59/mi. At 60% (3:44:13): Easy 9:41/mi, Threshold 7:39/mi. Marathon-pace runs should target the pace implied by your goal time.

Does marathon performance decline sharply in the 50s?

WMA data shows a gradual decline through the 50s — roughly four to six percent per five years. The marathon ages more gracefully than shorter distances because the endurance component degrades more slowly than raw speed or VO2max. Many men in their 50s are fitter and faster — age-adjusted — than they were as recreational runners in their 30s. The decline accelerates after 65, not 55.

Other demographic benchmarks

5K Benchmarks for Women in Their 40s →5K Benchmarks for Women in Their 50s →Marathon Benchmarks for Women in Their 50s →10K Benchmarks for Men in Their 60s →Marathon Benchmarks for Men in Their 60s →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.