But knowing what your 2km average run time is more significant than your fastest 1km time. The reason being is that running 2 kilometres is a more accurate measure of your aerobic fitness than a 1km sprint. From this, you can better estimate longer distance times because you have to use an element of pacing when running 2km.
However, you can also run flat out to earn a fast 2km time, making it a remarkably versatile running distance. A 2km run can be used for different running methods, including intervals, tempo runs, warm-up, recovery runs, and extended, slow, distance runs.
Table of Contents
Average Time to Run 2km
On average it takes most beginners between 11 minutes and 19 minutes to run 2km. For more advanced runners 2km can be achieved around 8 minutes and 5 minutes for a professional runners. The current world recorded 2km time is 4.44.
The average time it takes to run 2km varies depending on a person’s fitness level, weight, age, and gender. But generally speaking, most people can run 2 kilometres in under 20 minutes. However, if you are a complete beginner or overweight and haven’t exercised for a while, you might adopt the run-walk method.
You can expect a time of around 15 to 20 minutes if you’re a beginner and need to adopt the run-walk method. Most people walk at a pace of around 6kph and then run at 8kph, so you can run for 1 minute and then walk for 2 minutes. This will help you gradually build up your fitness levels without overdoing it, and hopefully, you’ll be able to complete the 2km in under 20 minutes.
Average Time to Run 2km For Men
The average 2km run time for men is between 11.16 and 16.22 depending on their age and fitness levels. For a male that is aged between 30-34 you can expect a time of around 12.10. For someone that is 40-44 years old its around 12.34.
| Average Time to Run 2 km For Males | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 13:54 | 09:36 | 08:04 | |||
| 20-25 | 11:50 | 08:24 | 06:38 | |||
| 25-30 | 11:56 | 07:52 | 06:48 | |||
| 30-35 | 12:02 | 07:56 | 06:52 | |||
| 35-40 | 12:10 | 07:58 | 07:02 | |||
| 40-45 | 13:04 | 08:32 | 07:36 | |||
| 45-50 | 13:32 | 08:44 | 07:50 | |||
| 50-55 | 14:10 | 09:50 | 08:08 | |||
| 55-60 | 14:48 | 10:16 | 09:10 | |||
| 60-65 | 16:06 | 10:54 | 09:44 | |||
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Average Time to Run 2km For Females
The average 2km run time for a female is between 14.40 and 19.44 depending on their age and fitness levels. For a female that is aged between 30-34 you can expect a time of around 15.14. For a female that is 40-44 years old its around 15.18.
| Average Time to Run 2 km For Females | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 14:40 | 08:28 | 08:28 | |||
| 20-25 | 14:50 | 08:00 | 08:00 | |||
| 25-30 | 14:52 | 08:08 | 08:08 | |||
| 30-35 | 14:56 | 08:16 | 08:16 | |||
| 35-40 | 15:14 | 08:28 | 08:28 | |||
| 40-45 | 15:24 | 08:54 | 08:54 | |||
| 45-50 | 15:28 | 09:10 | 09:10 | |||
| 50-55 | 15:30 | 09:22 | 09:22 | |||
| 55-60 | 17:04 | 09:50 | 09:50 | |||
| 60-65 | 18:04 | 10:06 | 10:06 | |||
Check out my big running data analytics that contains every running distance by age and gender in a full comparison table for beginners and intermediates. You can compare your average running times against every distance in your age and ability group.
In general, males can cover the distance in a shorter time frame than females. This is because of more muscle mass in males that helps their lower limbs function more actively, reducing their time taken. Females, however, perform better when running longer distances, such as in marathons.
With progressing age, the body’s efficiency is affected; hence the time needed to cover the same distance increases. As we age, there is a gradual loss of muscle tissue and decreased bone density. This can lead to a decline in the power and strength of our muscles, which affects our running performance.
Weight is also a significant factor that influences your run time. If you are carrying excess weight, it will take more effort to cover the same distance as someone who is lighter. This is because more energy is required to move a heavier body and there is an increased risk of injuries.
Other Running Distances You Might Find Interesting To Know
How Many Calories Will You Burn Running 2km?
On average, you will burn around 100 calories running a 2km. This number obviously goes up if you weigh more, run faster or go further. For example, a male that weighs 200lbs can burn around 158 calories. For a female that weighs 170lbs, it is 133 calories.
A 2km running distance isn’t going to be far enough to burn significant calories for weight loss, but it is a great place to start improving your fitness and getting back into running. For weight loss, you need to be running 5 miles 3-4 times a week and using 2km to recover to improve your long distance time.
| Weight | Calories Burned For 2km |
| 160lbs | 127 calories |
| 170lbs | 133 calories |
| 180lbs | 142 calories |
| 190lbs | 149 calories |
| 200lbs | 158 calories |
| 210lbs | 165 calories |
| 220lbs | 173 calories |
| 230lbs | 182 calories |
| 240lbs | 189 calories |
| 250lbs | 198 calories |
Can I Run 2km Every Day?
For an average and relatively new runner, a distance of 2km is not recommended every day. This is because of the slow pace the runner will begin with, along with the impacts the running has on cardiovascular activity.
For a frequent and experienced runner who can get the distance covered under 10 minutes, the 2km distance is recommended. It benefits cardiovascular activity by impacting the runner’s breathing, activating the muscles, and adding to their stamina.
If new runners wish to cover such distances, the best thing is to slowly adjust their body to the routine by running 2 km 4 times a week. After that, the days can be increased according to your body’s ability to accept the challenge and the impact on your health from the run. The best way to obtain the complete benefits of the exercise is by running at a noticeable speed and not jogging your way through the track.
Running 2km every day isn’t necessarily going to improve your fitness faster because your body will still need to recover. Regardless of the distance you run, if your body isn’t given enough time to recover, you will start to see a decline in your performance.
I like to combine my running with something less impactful, like incline treadmill walking or Peloton spinning. Discover why in these articles.
Tips to Improve 2k Running Time and Quality
• Frequency: Regularity of the exercise will increase the ease of running the distance and maintain stamina and muscle strength. Starting slow and building up from the bottom is the easiest way your body can adapt to the run.
• Warm-up: Warming up before the run-in stretches is highly recommended to activate muscles and prepare them. This will help prevent cramping during the run.
• Energy Intake: Boosters such as caffeine in black coffee before the run boosts metabolism and acts as a source of energy for the body to keep running. Incorporating these as a pre-workout will help prevent the body from being exhausted during the run.
• Diet: Proper dietary intake is a must when working out, especially when strenuous exercises are done. Ample intake of proteins in the form of meat and healthy carbohydrates such as fruits help give the body the necessary energy while preventing fat buildup.
• Hydration: Adequate water intake is needed to prevent dehydration during the run. Instead of increased intake at one time, regular water intake throughout the day will ensure the body’s needs are met without interfering during the run.
• Slope runs: To habituate the body to high-quality workout to strengthen muscles and build stamina, jog up and down a hill or slope at least once a week.
• Shoes: The most important external need of the body for a good run is proper running shoes. Firm grip, perfect fit, and sufficient friction are the qualities of the perfect shoe for running long distances. Make sure to invest in good-quality shoes to prevent problems during the run. Switch your running shoes every 800 km. Avoid wearing worn-out shoes.
Precautions: It is important to avoid certain habits and acts during long runs to ensure personal safety. These include:
• Avoid wearing earphones with loud music when running around in public. You need to be able to hear your surroundings, including passing traffic and be visually alert to prevent running opposite to the traffic flow.
• Wear reflective gear when running during the dark hours and early morning to prevent accidents. It is recommended not to run alone; however, keep close family and friends informed of your whereabouts if you must do so.
• Don’t run in tight clothes to allow the body to breathe and vent out sweat efficiently during the run.
• Keep a small, lightweight bag with you containing identity documents for random checks during the run.
• Never skip warm-up before running. Otherwise, sore muscles and intense cramps will interfere with your workout.
Average Time to Run 2 km Summary
With any new exercise, adapting slowly to the routine and introducing the workout to your body in small, regular amounts is the best way to gain the most out of it while keeping your body’s health in check. When running long distances such as 2 km, the start of the journey will be slow, but keeping your spirits high and staying positive will help you achieve your target!
