TruePace RunAge-graded running tools

Examples

Example age-graded running results.

Use these examples to understand how age grading changes the context around common race times. The results use the current sourced 2025 road-running standards and are informational estimates, not official rankings from WMA, parkrun, race organisers or timing providers.

How to read the examples

Each card is calculated with the same logic as the TruePace Run calculator. Click any example to open a pre-filled calculator where you can change distance, time, age or gender.

The useful pattern is not just that the percentage changes. It is that the same raw time can move from "solid run" to "strong age-group performance" as the runner gets older. That is the point of these examples: to help you read the result without either ignoring age or overcelebrating a number.

2025 road age standards from Alan Lytton Jones' Age-Grade-Tables project (CC0-1.0). Results are useful for learning and comparison, not official rankings. Read the methodology.

Workflow

A practical way to use this page

  1. Pick the distance that matches your race, not the article with the most flattering number.
  2. Start with the raw time and pace. That is still the official result.
  3. Compare the age-graded percentage and age-adjusted equivalent across ages or genders.
  4. Open the pre-filled calculator, change the inputs to your own race, then save the result link if it is useful.
  5. Add human context: course, weather, pacing, training block and whether the race was a target effort.

Reading guide

What changes, and what does not.

The raw finish time, distance and pace do not change. A 30-minute 5K is still 30 minutes, whether the runner is 40 or 60. What changes is the age-group context: how that time compares with sourced standards for the runner's age and gender.

A higher age-graded percentage usually means a stronger performance for that age and gender, but it does not describe the whole race. Course profile, heat, humidity, wind, congestion, pacing and training context still matter. A flat spring 10K and a humid, rolling summer 10K are not the same afternoon, however tidy the calculator output looks.

For your own result, open a card, change the inputs, then compare the age-graded percentage with the age-adjusted equivalent time and the source note. If you are new to the idea, start with the age-grading start-here guide before reading the benchmark articles.

5k

5K examples

Use these 5K examples to see how a familiar parkrun-distance or club 5K time changes as age context changes.

Best for short-course benchmarks where raw pace feels easy to compare, but age changes the meaning quickly.

  • 25:00 is a sharper performance target for many age-group runners.
  • 30:00 is often a steadier return-to-form or first-milestone marker.
  • Small pacing or course differences can matter a lot over 5K.
Open 5K calculator

5K in 25:00

Same raw time, same distance. Change age and gender to see how the age-graded context moves.

Male, age 4054.1%Age-adjusted equivalent 23:41Pace 5:00/km, 8:03/mileOpen pre-filled calculatorFemale, age 4058.5%Age-adjusted equivalent 23:45Pace 5:00/km, 8:03/mileOpen pre-filled calculatorMale, age 5058.4%Age-adjusted equivalent 21:57Pace 5:00/km, 8:03/mileOpen pre-filled calculatorFemale, age 5064.7%Age-adjusted equivalent 21:28Pace 5:00/km, 8:03/mileOpen pre-filled calculatorMale, age 6063.5%Age-adjusted equivalent 20:12Pace 5:00/km, 8:03/mileOpen pre-filled calculatorFemale, age 6072.9%Age-adjusted equivalent 19:04Pace 5:00/km, 8:03/mileOpen pre-filled calculator

5K in 30:00

Same raw time, same distance. Change age and gender to see how the age-graded context moves.

Male, age 4045.1%Age-adjusted equivalent 28:25Pace 6:00/km, 9:39/mileOpen pre-filled calculatorFemale, age 4048.8%Age-adjusted equivalent 28:30Pace 6:00/km, 9:39/mileOpen pre-filled calculatorMale, age 5048.7%Age-adjusted equivalent 26:20Pace 6:00/km, 9:39/mileOpen pre-filled calculatorFemale, age 5053.9%Age-adjusted equivalent 25:46Pace 6:00/km, 9:39/mileOpen pre-filled calculatorMale, age 6052.9%Age-adjusted equivalent 24:14Pace 6:00/km, 9:39/mileOpen pre-filled calculatorFemale, age 6060.8%Age-adjusted equivalent 22:52Pace 6:00/km, 9:39/mileOpen pre-filled calculator

10k

10K examples

The 10K examples show why the same raw time can carry different age-group meaning at common milestone times.

Best for comparing familiar road-race milestones where endurance and pacing both matter.

  • 45:00 is a stronger benchmark for many recreational runners.
  • 55:00 and 60:00 are useful for comeback, club and age-group comparisons.
  • A 10K is long enough that pacing judgement can change how fair the raw time looks.
Open 10K calculator

10K in 45:00

Same raw time, same distance. Change age and gender to see how the age-graded context moves.

Male, age 4060.9%Age-adjusted equivalent 43:21Pace 4:30/km, 7:15/mileOpen pre-filled calculatorFemale, age 4066.4%Age-adjusted equivalent 43:18Pace 4:30/km, 7:15/mileOpen pre-filled calculatorMale, age 5066.0%Age-adjusted equivalent 39:59Pace 4:30/km, 7:15/mileOpen pre-filled calculatorFemale, age 5072.4%Age-adjusted equivalent 39:43Pace 4:30/km, 7:15/mileOpen pre-filled calculatorMale, age 6072.1%Age-adjusted equivalent 36:37Pace 4:30/km, 7:15/mileOpen pre-filled calculatorFemale, age 6081.7%Age-adjusted equivalent 35:13Pace 4:30/km, 7:15/mileOpen pre-filled calculator

10K in 55:00

Same raw time, same distance. Change age and gender to see how the age-graded context moves.

Male, age 3548.5%Age-adjusted equivalent 54:29Pace 5:30/km, 8:51/mileOpen pre-filled calculatorFemale, age 3553.1%Age-adjusted equivalent 54:13Pace 5:30/km, 8:51/mileOpen pre-filled calculatorMale, age 5254.9%Age-adjusted equivalent 48:03Pace 5:30/km, 8:51/mileOpen pre-filled calculatorFemale, age 5260.7%Age-adjusted equivalent 47:25Pace 5:30/km, 8:51/mileOpen pre-filled calculatorMale, age 5757.4%Age-adjusted equivalent 45:58Pace 5:30/km, 8:51/mileOpen pre-filled calculatorFemale, age 5764.4%Age-adjusted equivalent 44:42Pace 5:30/km, 8:51/mileOpen pre-filled calculatorMale, age 6561.8%Age-adjusted equivalent 42:41Pace 5:30/km, 8:51/mileOpen pre-filled calculatorFemale, age 6571.3%Age-adjusted equivalent 40:20Pace 5:30/km, 8:51/mileOpen pre-filled calculator

half-marathon

Half marathon examples

These half marathon examples use a two-hour finish to show how age grading can add context to endurance performances.

Best for seeing how endurance benchmarks change when pacing, patience and age-group context all matter.

  • A two-hour half marathon is a meaningful recreational marker for many runners.
  • Older runners may see a much stronger age-adjusted picture than the raw clock suggests.
  • Fuelling, hills and weather can change the story, so keep race notes beside the result.
Open Half marathon calculator

Half marathon in 2:00:00

Same raw time, same distance. Change age and gender to see how the age-graded context moves.

Male, age 4049.7%Age-adjusted equivalent 1:55:39Pace 5:41/km, 9:09/mileOpen pre-filled calculatorFemale, age 4054.6%Age-adjusted equivalent 1:55:12Pace 5:41/km, 9:09/mileOpen pre-filled calculatorMale, age 5054.1%Age-adjusted equivalent 1:46:19Pace 5:41/km, 9:09/mileOpen pre-filled calculatorFemale, age 5059.8%Age-adjusted equivalent 1:45:03Pace 5:41/km, 9:09/mileOpen pre-filled calculatorMale, age 6059.3%Age-adjusted equivalent 1:36:59Pace 5:41/km, 9:09/mileOpen pre-filled calculatorFemale, age 6067.9%Age-adjusted equivalent 1:32:37Pace 5:41/km, 9:09/mileOpen pre-filled calculator

marathon

Marathon examples

The marathon examples use a four-hour finish as a simple benchmark for comparing age-graded context over longer distance.

Best for long-term comparison, especially when raw marathon times shift with training load, recovery and age.

  • A four-hour marathon is a major benchmark, but it is not the same performance at every age.
  • The age-adjusted equivalent can make later-life marathon performances easier to compare with older PBs.
  • Marathon context matters: pacing, weather, course profile and late-race fade all still belong in the interpretation.
Open Marathon calculator

Marathon in 4:00:00

Same raw time, same distance. Change age and gender to see how the age-graded context moves.

Male, age 4051.4%Age-adjusted equivalent 3:54:48Pace 5:41/km, 9:09/mileOpen pre-filled calculatorFemale, age 4055.9%Age-adjusted equivalent 3:52:19Pace 5:41/km, 9:09/mileOpen pre-filled calculatorMale, age 5056.1%Age-adjusted equivalent 3:35:07Pace 5:41/km, 9:09/mileOpen pre-filled calculatorFemale, age 5060.2%Age-adjusted equivalent 3:35:57Pace 5:41/km, 9:09/mileOpen pre-filled calculatorMale, age 6061.7%Age-adjusted equivalent 3:15:26Pace 5:41/km, 9:09/mileOpen pre-filled calculatorFemale, age 6068.0%Age-adjusted equivalent 3:11:09Pace 5:41/km, 9:09/mileOpen pre-filled calculator

Keep exploring

Useful next steps

The examples are starting points. Use the calculator pages and explainers to understand your own result in context.