Written by Muneeb Rana · Last updated 26 October 2026
Quick answer: The average running speed for recreational runners is often around 5–7 mph (8–11 km/h), equivalent to roughly 8½ to 12 minutes per mile, though it varies widely with fitness, distance and terrain. Runners usually talk in pace (minutes per mile or km) rather than speed. A GPS app gives a useful estimate but can lag on short efforts.
TL;DR
- Recreational runners: often 5–7 mph.
- Pace is the runner's unit.
- Distance and terrain change speed.
- GPS lags on short sprints.
- Convert with our pace calculator.
Average running speed in context
There is no single official average. Race result datasets show broad spreads by age and sex. Treat ranges here as illustrative.
Speed ↔ pace
| mph | km/h | min/mile | min/km |
|---|---|---|---|
| 5 | 8.0 | 12:00 | 7:27 |
| 6 | 9.7 | 10:00 | 6:13 |
| 7 | 11.3 | 8:34 | 5:20 |
| 8 | 12.9 | 7:30 | 4:40 |
| 10 | 16.1 | 6:00 | 3:44 |
What affects speed
Training, distance, heat, hills and surface. Long runs are slower than 5K efforts.
Measuring with GPS
Mount or carry the phone on your body with sky view; start a trip; check average speed afterwards. Short intervals can be distorted by 1-second sampling. See running.
Speed vs pace tools
Use the running pace calculator and speed distance time calculator.
Safety
Stay aware of traffic; keep the phone in a pocket or armband rather than in hand when crossing roads.
Speed and pace conversions
Runners usually talk in pace, minutes per mile or kilometre. 5 mph is a 12:00 mile; 6 mph is 10:00; 7.5 mph is 8:00; 10 mph is 6:00. In metric, 10 km/h is a 6:00 km and 12 km/h is 5:00 per km.
What changes your speed
Hills, heat, wind, surface and the length of the run all change average speed. A runner's 5K pace is faster than their marathon pace. Compare your trips with your own earlier ones rather than with averages from others.
Training zones in plain language
Most training plans are built around easy running, where you can talk in full sentences, plus smaller amounts of harder effort. Your easy pace may be one to two minutes per mile slower than race pace. A trip log helps you check whether easy days are actually easy.
Related
Related: Running speed tracker: use GPS on your runs · Running pace calculator · Average walking speed · Average cycling speed · Trip meter: duration, distance, average and max speed · Speed distance time calculator · Speedometer use cases · E-bike speed limit and classes
Get Speedometer PRO on Google Play · Download on the App Store · Set it up before you move; never handle your phone while driving.
Sources
- Pace (speed) (Wikipedia): en.wikipedia.org (accessed 26 October 2026)
- Speed (Wikipedia): en.wikipedia.org (accessed 26 October 2026)
- GPS Accuracy (GPS.gov): gps.gov (accessed 26 October 2026)
FAQ
What is a good running speed?
It depends on your goals. Many recreational runners run 5–7 mph; improving your own pace matters more than averages.
How fast is a 10-minute mile?
6 mph, or about 9.7 km/h.
Is jogging different from running?
Jogging usually means an easy, slower run. There is no strict threshold.
Can a phone measure running speed accurately?
Average speed over a run is reasonable in open sky. Instant pace is noisy.
Does Speedometer PRO show pace?
It shows speed, distance and averages.