By David James · Updated September 2026
The short answer: the average sprinting speed ranges between 20 and 30 km/h (12.4–18.6 mph). That means most people can run 100m in roughly 12–18 seconds.
- Average male sprint speed: 25–32 km/h (15.5–19.9 mph), a 100m time of about 11.3–14.4 seconds.
- Average female sprint speed: 22.5–32 km/h (14.0–19.9 mph), a 100m time of about 11.3–16.0 seconds.
- Elite sprinters: more than 30 km/h on average over 100m.
For comparison, Usain Bolt averaged 37.6 km/h (23.4 mph) over his 9.58-second 100m world record and reached a top speed of about 44.7 km/h (27.8 mph) between 60m and 80m (source).
Want to know how fast you are? Enter your time below.
Sprint speed calculator
Average sprint speed for men and women
| Group | Average speed (km/h) | Average speed (mph) | Approx. 100m time |
|---|---|---|---|
| Most people | 20–30 | 12.4–18.6 | 12–18 s |
| Men | 25–32 | 15.5–19.9 | 11.3–14.4 s |
| Women | 22.5–32 | 14.0–19.9 | 11.3–16.0 s |
| Elite sprinters | 30+ | 18.6+ | under 12 s |
| Usain Bolt (world record) | 37.6 | 23.4 | 9.58 s |
100m time to speed conversion chart
Use this chart to find the average speed for any 100m time. It’s the average over the full 100m, including the start.
| 100m time | km/h | mph | m/s |
|---|---|---|---|
| 9.58 s (world record) | 37.6 | 23.4 | 10.44 |
| 10 s | 36.0 | 22.4 | 10.00 |
| 11 s | 32.7 | 20.3 | 9.09 |
| 12 s | 30.0 | 18.6 | 8.33 |
| 13 s | 27.7 | 17.2 | 7.69 |
| 14 s | 25.7 | 16.0 | 7.14 |
| 15 s | 24.0 | 14.9 | 6.67 |
| 16 s | 22.5 | 14.0 | 6.25 |
| 17 s | 21.2 | 13.2 | 5.88 |
| 18 s | 20.0 | 12.4 | 5.56 |
| 19 s | 18.9 | 11.8 | 5.26 |
| 20 s | 18.0 | 11.2 | 5.00 |
Average speed vs. top speed
A 100m time gives you your average speed, including the slow start. Your top speed is the fastest you reach during the race, usually somewhere between 40m and 80m. Usain Bolt’s average in his world record was 37.6 km/h, but his top speed was about 44.7 km/h. Everyone’s top speed is higher than their 100m average.
How fast are elite sprinters?
- Usain Bolt (men’s 100m world record, 9.58 s): average 37.6 km/h (23.4 mph), top speed about 44.7 km/h (27.8 mph).
- Florence Griffith-Joyner (women’s 100m world record, 10.49 s): average 34.3 km/h (21.3 mph).
- Sub-10-second men: an average of 36 km/h (22.4 mph) or more.
- Sub-11-second women: an average of 32.7 km/h (20.3 mph) or more.
How to improve your sprint speed
- Sprint regularly and fully rested. Short sprints of 20–60m at maximum effort, with 2–4 minutes of recovery, build top speed.
- Get stronger. Squats, deadlifts, hip thrusts and calf work increase the force you put into the ground.
- Add plyometrics. Bounding, hops and jumps improve reactive strength. See our guide to jump rope exercises for speed.
- Work on technique. Tall posture, a strong arm drive and quick ground contacts matter more than long strides.
- Build speed endurance. Repeat 80–150m runs to hold top speed for longer.
- Wear the right shoes. Sprint spikes improve grip and stiffness. See our best 100m sprint spikes guide.
For a complete program, follow our 100m training plan.
FAQs
How fast can the average man sprint?
Most men sprint between 25 and 32 km/h (15.5–19.9 mph), which is a 100m time of about 11.3–14.4 seconds.
How fast can the average woman sprint?
Most women sprint between 22.5 and 32 km/h (14.0–19.9 mph), which is a 100m time of about 11.3–16.0 seconds.
What is the average 100m time?
Most people run 100m in roughly 12–18 seconds, an average speed of 20–30 km/h. See what is a good time for the 100m.
Is 30 km/h fast for running?
Yes. It’s faster than most people in the world can run. Averaging 30 km/h over 100m is a 12.0-second run.
What is the fastest human sprint speed?
Usain Bolt’s top speed of about 44.7 km/h (27.8 mph), reached during his 9.58-second 100m world record in 2009.
How fast is Usain Bolt in mph?
About 27.8 mph (44.7 km/h) at top speed, and 23.4 mph (37.6 km/h) on average during his world record.
Keep reading
- What is a good time for the 100m sprint?
- 100m training plan
- How to run a faster 100m sprint
- Best 100m sprint spikes
About the author: David James is a former high-school and semi-professional track and field athlete who competed at national level in Australia and the United Kingdom.
