Run 7 benchmark times

The seventh 1km run, between Farmers Carry and Sandbag Lunges. The table below shows a fast, typical, and slow time for each division and age group, based on real race results, so you can see where your own time would land.

These are averages. Get a personalized report on your own race: a full summary, your pacing patterns, and a clear action plan for next time.

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By division & age group

Division	Age group	Fast	Typical	Slow
Open	Men 16-24	4:32	5:07	5:54
Open	Men 25-29	4:34	5:09	5:55
Open	Men 30-34	4:37	5:12	5:59
Open	Men 35-39	4:42	5:18	6:04
Open	Men 40-44	4:47	5:23	6:11
Open	Men 45-49	4:52	5:28	6:16
Open	Men 50-54	4:58	5:36	6:25
Open	Men 55-59	5:07	5:47	6:36
Open	Men 60-64	5:12	5:50	6:44
Open	Men 65-69	5:29	6:13	7:07
Open	Men 70-74	6:06	6:52	7:42
Open	Men 75-79	6:11	6:46	7:44
Open	Men 80-84^*	9:12	9:12	9:12
Open	Men Unknown	4:53	5:33	6:18
Open	Women 16-24	5:14	5:52	6:42
Open	Women 25-29	5:10	5:48	6:37
Open	Women 30-34	5:11	5:50	6:42
Open	Women 35-39	5:15	5:54	6:46
Open	Women 40-44	5:17	5:56	6:49
Open	Women 45-49	5:20	6:00	6:54
Open	Women 50-54	5:25	6:05	6:58
Open	Women 55-59	5:33	6:17	7:16
Open	Women 60-64	5:39	6:22	7:22
Open	Women 65-69	6:06	6:56	8:04
Open	Women 70-74	6:27	7:19	8:42
Open	Women 75-79	6:32	7:09	7:39
Open	Women Unknown	5:15	5:57	6:46
Pro	Men 16-24	4:05	4:34	5:14
Pro	Men 25-29	4:09	4:39	5:19
Pro	Men 30-34	4:12	4:43	5:22
Pro	Men 35-39	4:17	4:48	5:27
Pro	Men 40-44	4:21	4:52	5:30
Pro	Men 45-49	4:27	4:56	5:35
Pro	Men 50-54	4:35	5:03	5:43
Pro	Men 55-59	4:48	5:20	5:59
Pro	Men 60-64	5:17	5:57	6:55
Pro	Men 65-69	6:00	6:17	7:00
Pro	Men Unknown	4:30	5:12	6:05
Pro	Women 16-24	4:34	5:06	5:52
Pro	Women 25-29	4:28	5:02	5:44
Pro	Women 30-34	4:33	5:07	5:49
Pro	Women 35-39	4:36	5:11	5:51
Pro	Women 40-44	4:41	5:13	5:56
Pro	Women 45-49	4:48	5:17	5:58
Pro	Women 50-54	5:00	5:26	6:01
Pro	Women 55-59	5:10	5:38	6:15
Pro	Women 60-64	5:53	6:26	7:40
Pro	Women 65-69^*	7:44	9:27	9:27
Pro	Women Unknown	4:21	5:23	7:03
Doubles	Men 16-24	4:43	5:20	6:06
Doubles	Men 16-29	4:58	5:27	6:01
Doubles	Men 25-29	4:41	5:19	6:06
Doubles	Men Mu29	4:42	5:13	5:53
Doubles	Men Xu29	4:30	4:33	5:47
Doubles	Men 30-34	4:45	5:21	6:06
Doubles	Men 30-39	5:00	5:30	6:08
Doubles	Men 35-39	4:48	5:26	6:15
Doubles	Men 40-44	4:56	5:33	6:20
Doubles	Men 40-49	5:08	5:43	6:23
Doubles	Men 45-49	5:01	5:40	6:30
Doubles	Men 50-54	5:07	5:46	6:37
Doubles	Men 50-59	5:28	5:50	6:36
Doubles	Men 55-59	5:18	6:00	6:50
Doubles	Men 60-64	5:19	5:58	6:49
Doubles	Men 60+^*	5:59	7:16	8:40
Doubles	Men M60+	6:19	6:36	6:45
Doubles	Men 65-69	5:40	6:28	7:04
Doubles	Men 70-74	5:57	7:12	8:10
Doubles	Men M70+	7:14	7:56	8:30
Doubles	Men 75-79	5:41	6:10	6:48
Doubles	Men Unknown	4:40	5:11	5:58
Doubles	Women 16-24	5:36	6:16	7:03
Doubles	Women 16-29	5:38	6:11	6:51
Doubles	Women 25-29	5:31	6:10	6:59
Doubles	Women Wu29	5:34	6:09	6:54
Doubles	Women Xu29	6:04	6:12	7:06
Doubles	Women 30-34	5:35	6:15	7:05
Doubles	Women 30-39	5:42	6:16	6:57
Doubles	Women 35-39	5:38	6:20	7:14
Doubles	Women 40-44	5:40	6:22	7:17
Doubles	Women 40-49	5:44	6:21	7:16
Doubles	Women 45-49	5:41	6:24	7:24
Doubles	Women 50-54	5:49	6:32	7:31
Doubles	Women 50-59	5:54	6:40	7:40
Doubles	Women 55-59	5:54	6:40	7:48
Doubles	Women 60-64	6:08	6:53	7:51
Doubles	Women 60+^*	9:22	9:22	9:22
Doubles	Women W60+^*	6:25	7:13	8:01
Doubles	Women 65-69	6:32	7:48	9:13
Doubles	Women 70-74	7:14	7:37	8:49
Doubles	Women W70+^*	5:47	6:09	6:24
Doubles	Women 75-79	5:40	6:11	6:57
Doubles	Women Unknown	5:19	5:48	6:28
Doubles	Mixed 16-24	5:11	5:53	6:43
Doubles	Mixed 16-29	5:17	5:48	6:25
Doubles	Mixed 25-29	5:04	5:44	6:35
Doubles	Mixed Mu29	5:00	5:26	5:54
Doubles	Mixed Wu29^*	5:39	5:52	6:15
Doubles	Mixed Xu29	5:09	5:44	6:27
Doubles	Mixed 30-34	5:05	5:44	6:33
Doubles	Mixed 30-39	5:18	5:52	6:30
Doubles	Mixed 35-39	5:08	5:49	6:41
Doubles	Mixed 40-44	5:12	5:51	6:40
Doubles	Mixed 40-49	5:25	6:01	6:45
Doubles	Mixed 45-49	5:13	5:55	6:47
Doubles	Mixed 50-54	5:18	6:00	6:55
Doubles	Mixed 50-59	5:36	6:08	7:02
Doubles	Mixed 55-59	5:25	6:04	7:06
Doubles	Mixed 60-64	5:34	6:22	7:28
Doubles	Mixed 60+^*	7:57	7:57	7:57
Doubles	Mixed X60+	5:58	7:38	8:22
Doubles	Mixed 65-69	5:56	6:42	7:32
Doubles	Mixed 70-74	7:08	8:24	9:05
Doubles	Mixed X70+	5:22	5:54	6:40
Doubles	Mixed 75-79^*	5:22	6:49	8:35
Doubles	Mixed Unknown	5:04	5:35	6:11
Doubles	Mixed Xp^*	5:23	5:23	5:23
Pro doubles	Men 16-24	4:07	4:39	5:22
Pro doubles	Men 16-29	5:32	6:08	6:56
Pro doubles	Men 25-29	4:06	4:38	5:18
Pro doubles	Men Mu29	4:12	4:42	5:18
Pro doubles	Men 30-34	4:12	4:44	5:22
Pro doubles	Men 30-39	5:32	6:01	6:21
Pro doubles	Men 35-39	4:16	4:48	5:27
Pro doubles	Men 40-44	4:19	4:49	5:28
Pro doubles	Men 40-49	5:32	6:24	7:16
Pro doubles	Men 45-49	4:24	4:54	5:33
Pro doubles	Men 50-54	4:29	4:54	5:30
Pro doubles	Men 50-59^*	6:37	7:45	9:24
Pro doubles	Men 55-59	4:46	5:10	5:44
Pro doubles	Men 60-64	5:19	5:35	6:01
Pro doubles	Men 65-69^*	5:22	5:34	5:46
Pro doubles	Men 70-74^*	6:19	6:26	6:34
Pro doubles	Men 75-79	5:15	5:24	6:50
Pro doubles	Men Unknown	4:41	5:26	5:58
Pro doubles	Women 16-24	4:53	5:33	6:18
Pro doubles	Women 16-29	5:38	6:28	6:55
Pro doubles	Women 25-29	4:44	5:22	6:08
Pro doubles	Women Mu29^*	5:26	5:26	5:26
Pro doubles	Women Wu29	4:51	5:28	6:10
Pro doubles	Women 30-34	4:50	5:26	6:10
Pro doubles	Women 30-39	5:56	6:17	6:39
Pro doubles	Women 35-39	4:53	5:29	6:15
Pro doubles	Women 40-44	4:51	5:25	6:10
Pro doubles	Women 40-49	5:52	6:01	6:17
Pro doubles	Women 45-49	4:58	5:33	6:16
Pro doubles	Women 50-54	5:03	5:28	6:08
Pro doubles	Women 50-59^*	6:24	7:02	7:41
Pro doubles	Women 55-59	5:31	5:59	6:48
Pro doubles	Women 60-64^*	8:33	8:51	9:09
Pro doubles	Women 65-69^*	7:26	7:52	9:23
Pro doubles	Women W70+^*	7:28	7:28	7:28
Pro doubles	Women X70+^*	6:50	6:50	6:50
Pro doubles	Women Unknown	5:17	5:57	6:43
Pro doubles	Mixed 25-29	4:08	4:52	6:18
Pro doubles	Mixed Wu29^*	4:30	4:34	4:38
Pro doubles	Mixed Xu29	4:09	4:20	4:36
Pro doubles	Mixed 30-34	4:09	4:22	4:35
Pro doubles	Mixed 35-39	4:45	5:28	5:58
Pro doubles	Mixed 40-44	4:18	4:34	4:59
Pro doubles	Mixed 45-49^*	5:42	5:42	5:42
Pro doubles	Mixed 50-54	5:04	5:12	5:58
Pro doubles	Mixed X70+^*	5:27	6:03	6:39
Pro doubles	Mixed 75-79^*	7:31	7:31	7:31
Pro doubles	Mixed Unknown	4:48	5:06	5:07
Team relay	Men M30	3:24	3:46	4:02
Team relay	Men 40-49	4:37	5:14	6:19
Team relay	Men 40+	4:02	4:37	5:19
Team relay	Men M40	3:37	4:02	4:35
Team relay	Men U40	3:54	4:27	5:11
Team relay	Men X40+	5:06	5:23	5:51
Team relay	Men Unknown	4:06	4:47	5:31
Team relay	Women W25^*	3:31	3:31	3:31
Team relay	Women W30	3:53	4:21	4:40
Team relay	Women 40-49	4:15	4:39	5:18
Team relay	Women 40+	4:57	5:32	6:16
Team relay	Women M40+	3:58	4:32	4:37
Team relay	Women U40	4:45	5:20	6:02
Team relay	Women W40	4:26	4:55	6:04
Team relay	Women W40+	4:41	5:23	6:01
Team relay	Women X40+	4:44	5:09	5:49
Team relay	Women W50^*	4:57	5:59	6:02
Team relay	Women Unknown	4:16	4:49	5:27
Team relay	Mixed X30	3:26	3:53	4:20
Team relay	Mixed 40+	4:27	5:03	5:48
Team relay	Mixed U40	4:22	4:58	5:41
Team relay	Mixed X40	3:38	4:10	4:46
Team relay	Mixed Unknown	3:47	4:14	5:10
Adaptive	Men Deaf Impairment	4:46	5:59	7:05
Adaptive	Men Deaf Or Hard Of Hearing	4:56	5:55	7:28
Adaptive	Men Lower Limb	5:25	6:29	7:53
Adaptive	Men Lower Limb Impairment	5:04	6:07	7:54
Adaptive	Men Lower Limb Major	5:15	7:21	8:06
Adaptive	Men Lower Limb Minor	5:41	6:39	7:41
Adaptive	Men Mam^*	4:55	5:51	6:20
Adaptive	Men Mlli	6:23	7:22	8:49
Adaptive	Men Mllia	7:02	7:42	7:54
Adaptive	Men Mllii	5:00	5:26	7:08
Adaptive	Men Mnma	3:40	5:50	6:39
Adaptive	Men Mnmi	3:04	4:19	5:41
Adaptive	Men Mssi^*	3:05	3:05	3:05
Adaptive	Men Mswhf	4:50	5:20	5:26
Adaptive	Men Mswoh	4:34	4:34	5:15
Adaptive	Men Muli	6:14	6:38	6:52
Adaptive	Men Mulia	4:35	5:47	6:28
Adaptive	Men Mvhi	5:00	5:43	6:06
Adaptive	Men Neurological Major	2:43	3:26	5:21
Adaptive	Men Neurological Major Impairment	2:08	2:14	4:47
Adaptive	Men Neurological Minor	3:19	4:49	6:05
Adaptive	Men Neurological Minor Impairment	3:54	4:30	4:50
Adaptive	Men Neurological Moderate	3:40	4:45	6:59
Adaptive	Men Seated With Hip Function	4:30	4:58	5:58
Adaptive	Men Seated Without Core Function	2:22	3:24	5:23
Adaptive	Men Seated Without Hip Function	4:26	5:09	6:00
Adaptive	Men Short Statue Impairment^*	1:30	1:49	6:24
Adaptive	Men Short Stature	2:31	3:34	3:50
Adaptive	Men Unknown	5:09	6:02	6:52
Adaptive	Men Upper Limb	4:36	5:16	6:07
Adaptive	Men Upper Limb Impairment	4:55	5:47	5:56
Adaptive	Men Upper Limb Major	5:37	6:06	7:06
Adaptive	Men Upper Limb Minor	4:42	5:14	5:52
Adaptive	Men Visual Impairment	4:44	5:39	6:32
Adaptive	Men Visual/Hearing Impairment	4:46	5:04	6:49
Adaptive	Women Deaf Impairment	5:47	6:36	7:43
Adaptive	Women Deaf Or Hard Of Hearing	6:00	7:07	7:50
Adaptive	Women Lower Limb	5:56	7:36	10:26
Adaptive	Women Lower Limb Impairment	5:20	8:30	9:16
Adaptive	Women Lower Limb Major	9:06	9:22	10:00
Adaptive	Women Lower Limb Minor	6:08	7:17	8:38
Adaptive	Women Mnma^*	5:43	5:43	5:43
Adaptive	Women Mnmi^*	8:50	8:50	8:50
Adaptive	Women Neurological Major	2:09	3:35	5:14
Adaptive	Women Neurological Major Impairment^*	3:30	4:17	4:47
Adaptive	Women Neurological Minor	3:22	4:30	5:59
Adaptive	Women Neurological Minor Impairment	5:04	5:41	5:54
Adaptive	Women Neurological Moderate	3:26	4:06	4:54
Adaptive	Women Seated With Hip Function	4:49	5:47	6:57
Adaptive	Women Seated Without Core Function	2:46	4:01	5:48
Adaptive	Women Seated Without Hip Function	5:00	5:27	6:19
Adaptive	Women Short Statue Impairment	3:26	3:29	5:45
Adaptive	Women Short Stature	3:22	4:08	5:12
Adaptive	Women Unknown	5:20	6:07	7:17
Adaptive	Women Upper Limb	5:37	6:25	7:10
Adaptive	Women Upper Limb Impairment	5:47	6:44	7:27
Adaptive	Women Upper Limb Major^*	5:47	6:08	6:50
Adaptive	Women Upper Limb Minor	5:18	5:20	5:47
Adaptive	Women Visual Impairment	5:58	6:33	7:22
Adaptive	Women Visual/Hearing Impairment	5:41	5:56	6:28
Adaptive	Women Wlli^*	5:54	6:25	8:32
Adaptive	Women Wllii^*	5:49	5:55	7:36
Adaptive	Women Wnma^*	6:34	6:59	7:24
Adaptive	Women Wnmi	4:21	5:02	8:00
Adaptive	Women Wssi^*	3:57	3:57	3:57
Adaptive	Women Wswhf	5:21	6:09	7:23
Adaptive	Women Wswoc^*	2:55	3:07	8:54
Adaptive	Women Wswoh^*	7:48	7:48	7:48
Adaptive	Women Wuli	5:36	6:37	7:46
Adaptive	Women Wulia^*	5:32	5:50	6:37
Adaptive	Women Wvhi^*	5:36	5:57	6:04
Youngstars 14-15 yrs	Men 14-15	1:03	1:14	1:25
Youngstars 14-15 yrs	Women 14-15	1:14	1:24	1:35

* Based on fewer than 5 results — treat as indicative, not precise.