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Average 8 km Time By Age, Sex, And Ability Level 


8 km, or 4.97 miles, is a distance that you can find in the training plan of many runners. 

In this article, you will find out how long it takes to run 8 km and you will find answers to the most common questions on this topic. 

On average, it takes approximately 47 minutes to run 8 km, which means that the average running pace is 9:27 minutes per mile. Numerous factors, such as age, sex, fitness level, experience, weather, and terrain will all affect the result. 

When calculating the average time it takes to run 8 km, I used the statistics on the average time for 10 kilometres

Depending on the running pace, the table shows how long it takes to run 8 km. 

Minutes per mileMinutes per kilometer8 km
8:03 5:00 40:00 
8:27 5:15 42:00 
8:51 5:30 44:00 
9:15 5:45 46:00 
9:39 6:00 48:00 
10:04 6:15 50:00 
10:28 6:30 52:00 

You can use my running pace calculator to calculate the time it takes to run 8 km running at a certain pace. You can also calculate how fast you will run if you run 8 km in a certain amount of time. 

average 8 km time

Average 8 km time for women by age 

The average running time of 8 km for women aged 35 to 39 years is 50 minutes, which means that the average running pace is 10:04 min/mi. 

Age groupAverage 8 km time for female runnersPace (min/mi)Pace (min/km)
0 – 15 50:40 10:12 6:20 
16 – 19 48:24 9:44 6:03 
20 – 24 48:00 9:39 6:00 
25 – 29 50:00 10:04 6:15 
30 – 34 50:08 10:05 6:16 
35 – 39 50:00 10:03 6:15 
40 – 44 50:16 10:06 6:17 
45 – 49 50:56 10:14 6:22 
50 – 54 51:20 10:20 6:25 
55 – 59 54:16 10:55 6:47 
60 – 64 56:00 11:16 7:00 
65 – 99 1:03:20 12:44 7:55 

The table shows the average 8 km times with the average pace for female runners according to age groups. 

Average 8 km time for men by age 

The average running time of 8 km for men aged 35 to 39 years is 43:44, which means that the average running pace is 8:48 min/mi. 

Age groupAverage 8 km time for male runnersPace (min/mi)Pace (min/km)
0 – 15 47:52 9:13 5:44 
16 – 19 37:20 7:31 4:40 
20 – 24 41:28 8:20 5:11 
25 – 29 42:56 8:38 5:22 
30 – 34 43:36 8:46 5:27 
35 – 39 43:44 8:47 5:28 
40 – 44 42:56 8:38 5:22 
45 – 49 44:32 8:58 5:34 
50 – 54 45:12 9:05 5:39 
55 – 59 47:20 9:31 5:55 
60 – 64 47:12 9:29 5:54 
65 – 99 50:32 10:10 6:19 

The table shows the average 8 km times with the average pace for male runners according to age groups. 

What is the average 8 km time for beginners? 

For beginners, the average 8 km time is about 54 minutes, which means that the average running pace is 10:52 min/mi. 

If you are a beginner, you might not be able to run the whole 8 km continuously without stopping. In that case, combine running and walking segments.  

For example, your training session can consist of 10 alternations between 1 minute of running and 1 minute of walking. 

Gradually reduce your walking segments and increase your run time. You must listen to your body and be patient. In time, your fitness level will only get better and better. 

Tip 

If you are a beginner, walk breaks are a useful training method that will help you build your fitness. Over time, you will build enough endurance and you will no longer need walk breaks.

Read more: Is It Bad To Take Walk Breaks During A Run? 

What is the average 8 km time for advanced runners? 

For advanced runners, the average 8 km time is about 33 minutes, which means that the average running pace is 6:38 min/mi. 

Advanced runners usually run 8 km as a separate training session that serves as a form of recovery. 

What is a good 8 km running time? 

Most runners think that a good 8 km time is everything under 38 minutes. Good 8 km time depends on numerous factors, such as age, sex, fitness level, experience, time, and terrain on which you run. 

It is difficult to give a precise answer because it varies from person to person. For someone, a good 8 km time will be 35 minutes, while another runner will be unhappy with that result. A good 8 km time is the result you will be happy with. 

Tip

Don’t compare yourself to others. Everyone is different. Follow your results and push your boundaries. Enjoy running and progress gradually to train without injury, because that’s most important.

Is it enough to run 8 km a day? 

Running 8 km a day is enough if you want to improve your overall health, be in good shape, and lose weight. However, if you want to improve your running results, you need to combine different types of workouts and run different distances. 

Read more: Different Types of Runs + 12 Workout Examples

Will running 8 km a day get me in shape? 

Running 8 km a day will get you in shape, especially if you do strength training twice a week in addition to running, and if you pay attention to what you eat. However, do not forget about adequate recovery. Therefore, no matter how good you feel, take at least one day of complete rest every week. 

Is it good to run 8 km every day? 

If you run 8 km every day, you will improve your health, strengthen your muscles, burn more calories, and generally feel better.  

However, if you want to improve your running skills, it is not good to run 8 km every day. You must have a complete rest at least one day a week to reduce the risk of injury and the occurrence of overtraining. Likewise, if you want to progress, you have to put your body under different kinds of strain by doing different workouts. 

How hard is it to run 8 km? 

Beginners can find it difficult and challenging to run 8 km continuously, without stopping. On the other hand, experienced runners will not find 8 km challenging. However, if they run at a fast pace and push their boundaries, they will also find 8 km difficult and challenging. 

Is it possible to run 8 km without training? 

If you are active and in good shape, it is possible to run 8 km without training. If you have not done any sports so far, and you spend most of your time sitting, then it is not recommended. 

I always advise a smart and consistent approach to training regardless of someone’s current level of fitness.  

How many calories do you burn by running 8 km? 

Running 8 km will burn you an average of about 500 calories. The exact number of calories spent while running 8 km depends on the weight and fitness of the runners, their pace, the terrain they run on, and the weather conditions. 

The heavier you are, the more calories you will burn because you have to carry more weight and work harder to run the same distance at the same pace. 

Example 

According to the calories burned running calculator, a runner who weighs 180 lbs will spend approximately 696 calories by running 8 km at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 503 calories. 

Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners) 

How to run 8 km without stopping? 

To run 8 km continuously, without stopping, follow this advice: 

  • Initially, combine running and walking segments 
  • Gradually shorten your walking segments and run longer
  • Train at least 3 times a week 
  • Take at least 1 day off between workouts 
  • Don’t think about pace, listen to your body 
  • Run at a conversational pace at which you can say a full sentence while running without exhausting yourself 
how many steps are in 8 kilometers

Average number of steps in 8 km 

It takes approximately 10500 steps to walk 8 km, and approximately 7600 steps to run 8 km. 

To calculate an accurate figure, you need to consider a number of different factors, such as gender, height, weight, stride length, and pace of walking or running. 

For example, a shorter person will have to take many more steps to cover the same distance, unlike a taller person. 

You can use a calculator to determine exactly how many steps you have taken in 8 km of walking or running. 

The study calculated the average number of steps that need to be taken per mile while walking or running. 

The table shows an overview of the steps required to cross 8 km at a given speed. 

Average walk 
(3mph) 
20:00 min/mi 
12:26 min/km
Brisk walk 
(4mph) 
5:00 min/mi 
9:19 min/km
Run 
(6mph) 
10:00 min/mi 
6:13 min/km
Fat run 
(7.5mph) 
8:00 min/mi 
4:58 min/km
8 km 11264 steps 9680 steps 8360 steps 7000 steps 

Read more: How Many Steps Are in 8 kilometers? (Detailed Answer)


matea-matosevic-running

Matea Matošević

Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…