10m, 20m, 30m & 40m Sprint Standards by Age
"What's a good sprint time for my age?" Here are practical benchmarks for boys and girls aged 8–18, from developing to excellent, with a free time checker, how to test properly, what the numbers mean for football and rugby, and how to get faster.
Check your time Book a timed session By Allan Smith, head coach at Edinburgh Sprint Coach: 4× British Champion, GB International and UKA Level 3 coach. Updated October 2026.The short answer
For a 14–15-year-old boy, a 20m sprint of 3.05–3.24 seconds is very good and under 3.05s is excellent. For a 14–15-year-old girl, 3.29–3.50s is very good and under 3.29s is excellent. By 16–18, very good boys run 10m in 1.60–1.69s and 40m in 5.20–5.49s; very good girls run 10m in 1.78–1.88s and 40m in 5.77–6.09s. All times are electronic.
Check your time
Enter an age and a time to see the band straight away. For football and rugby benchmarks, use the full sprint time calculator.
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Important: these standards are coaching benchmarks, not official qualification standards. Use them to see where an athlete sits now and what to improve next, not to make a final judgement from one test.
Why sprint standards matter
Sprint times are one of the simplest, most objective measures of athletic speed. A player may feel faster or look sharper, but a timed sprint gives you proof, and a way to track progress over months.
For footballers, rugby players and young athletes, short sprints are far more useful than a 100m time. Most sprints in sport happen over short distances, where acceleration, first-step speed and body position matter more than pure top speed. That's why this guide focuses on 10m, 20m, 30m and 40m.
Sprint time standards by age
Broad coaching benchmarks for athletes aged 8–18: footballers, rugby players, school athletes and developing sprinters. Choose boys or girls, find the age row, then find the band your time falls in.
The 8–9 and 10–11 bands are the same for boys and girls, because sprint speed differs very little before puberty. From 12–13 onwards, the standards are shown separately to reflect the physical differences that emerge with age.
10m sprint standards — boys
Seconds · electronic timing| Age | Developing | Good | Very Good | Excellent |
|---|---|---|---|---|
| 8–9 | 2.30s+ | 2.15–2.29s | 2.00–2.14s | Under 2.00s |
| 10–11 | 2.15s+ | 2.00–2.14s | 1.90–1.99s | Under 1.90s |
| 12–13 | 2.05s+ | 1.90–2.04s | 1.80–1.89s | Under 1.80s |
| 14–15 | 1.95s+ | 1.80–1.94s | 1.70–1.79s | Under 1.70s |
| 16–18 | 1.85s+ | 1.70–1.84s | 1.60–1.69s | Under 1.60s |
10m measures first-step acceleration: the first few metres that decide most races to the ball.
20m sprint standards — boys
Seconds · electronic timing| Age | Developing | Good | Very Good | Excellent |
|---|---|---|---|---|
| 8–9 | 4.20s+ | 3.95–4.19s | 3.75–3.94s | Under 3.75s |
| 10–11 | 3.95s+ | 3.70–3.94s | 3.50–3.69s | Under 3.50s |
| 12–13 | 3.75s+ | 3.45–3.74s | 3.25–3.44s | Under 3.25s |
| 14–15 | 3.55s+ | 3.25–3.54s | 3.05–3.24s | Under 3.05s |
| 16–18 | 3.35s+ | 3.05–3.34s | 2.90–3.04s | Under 2.90s |
20m is the most widely used sprint test in football and youth sport.
30m sprint standards — boys
Seconds · electronic timing| Age | Developing | Good | Very Good | Excellent |
|---|---|---|---|---|
| 8–9 | 6.00s+ | 5.65–5.99s | 5.30–5.64s | Under 5.30s |
| 10–11 | 5.65s+ | 5.25–5.64s | 4.95–5.24s | Under 4.95s |
| 12–13 | 5.30s+ | 4.90–5.29s | 4.60–4.89s | Under 4.60s |
| 14–15 | 5.00s+ | 4.60–4.99s | 4.30–4.59s | Under 4.30s |
| 16–18 | 4.70s+ | 4.30–4.69s | 4.05–4.29s | Under 4.05s |
30m adds the transition from acceleration towards upright sprinting.
40m sprint standards — boys
Seconds · electronic timing| Age | Developing | Good | Very Good | Excellent |
|---|---|---|---|---|
| 8–9 | 7.70s+ | 7.25–7.69s | 6.85–7.24s | Under 6.85s |
| 10–11 | 7.20s+ | 6.75–7.19s | 6.35–6.74s | Under 6.35s |
| 12–13 | 6.75s+ | 6.25–6.74s | 5.90–6.24s | Under 5.90s |
| 14–15 | 6.30s+ | 5.85–6.29s | 5.50–5.84s | Under 5.50s |
| 16–18 | 5.90s+ | 5.50–5.89s | 5.20–5.49s | Under 5.20s |
40m includes extended acceleration and some top-speed running. It's the classic rugby test.
10m sprint standards — girls
Seconds · electronic timing| Age | Developing | Good | Very Good | Excellent |
|---|---|---|---|---|
| 8–9 | 2.30s+ | 2.15–2.29s | 2.00–2.14s | Under 2.00s |
| 10–11 | 2.15s+ | 2.00–2.14s | 1.90–1.99s | Under 1.90s |
| 12–13 | 2.15s+ | 1.99–2.14s | 1.89–1.98s | Under 1.89s |
| 14–15 | 2.11s+ | 1.94–2.10s | 1.84–1.93s | Under 1.84s |
| 16–18 | 2.05s+ | 1.89–2.04s | 1.78–1.88s | Under 1.78s |
10m measures first-step acceleration: the first few metres that decide most races to the ball.
20m sprint standards — girls
Seconds · electronic timing| Age | Developing | Good | Very Good | Excellent |
|---|---|---|---|---|
| 8–9 | 4.20s+ | 3.95–4.19s | 3.75–3.94s | Under 3.75s |
| 10–11 | 3.95s+ | 3.70–3.94s | 3.50–3.69s | Under 3.50s |
| 12–13 | 3.94s+ | 3.62–3.93s | 3.41–3.61s | Under 3.41s |
| 14–15 | 3.83s+ | 3.51–3.82s | 3.29–3.50s | Under 3.29s |
| 16–18 | 3.72s+ | 3.38–3.71s | 3.22–3.37s | Under 3.22s |
20m is the most widely used sprint test in football and youth sport.
30m sprint standards — girls
Seconds · electronic timing| Age | Developing | Good | Very Good | Excellent |
|---|---|---|---|---|
| 8–9 | 6.00s+ | 5.65–5.99s | 5.30–5.64s | Under 5.30s |
| 10–11 | 5.65s+ | 5.25–5.64s | 4.95–5.24s | Under 4.95s |
| 12–13 | 5.56s+ | 5.14–5.55s | 4.83–5.13s | Under 4.83s |
| 14–15 | 5.40s+ | 4.97–5.39s | 4.64–4.96s | Under 4.64s |
| 16–18 | 5.22s+ | 4.77–5.21s | 4.50–4.76s | Under 4.50s |
30m adds the transition from acceleration towards upright sprinting.
40m sprint standards — girls
Seconds · electronic timing| Age | Developing | Good | Very Good | Excellent |
|---|---|---|---|---|
| 8–9 | 7.70s+ | 7.25–7.69s | 6.85–7.24s | Under 6.85s |
| 10–11 | 7.20s+ | 6.75–7.19s | 6.35–6.74s | Under 6.35s |
| 12–13 | 7.09s+ | 6.56–7.08s | 6.20–6.55s | Under 6.20s |
| 14–15 | 6.80s+ | 6.32–6.79s | 5.94–6.31s | Under 5.94s |
| 16–18 | 6.55s+ | 6.10–6.54s | 5.77–6.09s | Under 5.77s |
40m includes extended acceleration and some top-speed running. It's the classic rugby test.
Adults: the tables stop at 18. Adult athletes can use the 16–18 row as a rough guide; it's close to adult level for most people. Rugby players have their own senior benchmarks on our rugby sprint times page.
How sprint times change with age
The chart shows the "very good" 20m range at each age. Faster times sit higher on the chart.
Two patterns stand out. Boys keep getting quicker right through the teenage years, as they grow and get stronger: the very good 20m range drops by around 0.2 seconds every two years. Girls improve just as quickly up to 10–11; after that their gains are smaller. That's normal, and it's why girls and boys are compared separately from 12.
It also means an athlete can move up a band simply by getting older and stronger. Compare an athlete with their age group, and with their own previous times, rather than with older or younger players.
What your band means, and what to do next
The biggest gains are here
Most athletes in this band have never been taught to sprint. Better starting position, body angle and arm action can make a visible difference in a few weeks.
A solid base
Keep working on technique, add regular fast sprinting with full recovery, and start age-appropriate strength and jumping work.
Quick for the age
Technique details and power now make the difference. This is where structured coaching and regular testing pay off.
Standout speed
Protect it and build on it: smart training load, strength work and fine-tuning. Speed like this is a real advantage at trials and selections.
How to test sprint times properly
Before comparing times, you need to know how the sprint was measured. A hand-timed sprint and an electronically timed sprint are not the same thing.
Electronic timing gates
Timing gates are the most reliable method. They remove human reaction error and give consistent results. If you're using sprint times to track progress over weeks or months, timing gates are the gold standard, and they're what these standards assume.
Hand timing
Hand timing is useful for coaching but less accurate. Coaches often start the stopwatch late and stop it slightly early, so hand times usually look faster than electronic times. Over a 10m or 20m sprint, that error can be enough to move you up a band.
Phone timing
Phone video is better than a stopwatch if you do it carefully. Film side-on in slow motion with the whole run in view, then count the frames from the first movement to the moment the chest crosses the finish line. Divide the number of frames by the frame rate: at 240 frames per second, 768 frames is 3.20 seconds. It's still less consistent than timing gates.
A simple testing protocol
Warm up
15 minutes: easy running, mobility, drills and three or four build-up sprints. Never test cold.
Set the start
Standing split stance, front foot 0.5m behind the start line. No rocking back and no rolling start. Go in your own time.
Run through the line
Sprint flat out past the finish. Easing off before the line is one of the most common ways to lose time.
Best of three
Two or three runs with 2–3 minutes' rest between them. Record the best.
What changes your time
- Start position: a 0.5m run-up to the first gate is quicker than starting right on the line.
- Surface and footwear: a dry track is faster than a wet pitch; boots on mud are slowest.
- Wind and weather: a headwind or cold conditions slow you down.
- Fatigue: testing after training or a match always gives slower times.
- Timing method: never compare a hand-timed sprint with an electronic one.
Coach tip: don't compare a hand-timed garden sprint with an electronically timed track sprint. Use the same surface, the same start and the same timing method every time.
Growth, maturity and birthdays
Growth and maturity affect speed hugely, especially between about 11 and 15. Never judge a young athlete too harshly from one test.
Early and late developers
Early developers are bigger and stronger for a few years and often top the speed tests. Late developers frequently catch up, and sometimes overtake, once they grow.
Birthday matters
A child born at the start of the school or sport year can be almost a year older than one born at the end of it. That alone can mean a noticeably faster time.
Growth spurts
During a growth spurt, coordination can dip and times can stall or even slow for a while. Keep coaching technique; it usually comes back better.
More for parents in our guide: How to help your child get faster.
What is a good sprint time for football?
For footballers, 10m and 20m times are usually the most valuable. A winger, striker, full-back or pressing midfielder rarely needs a 100m sprint in a match; they need to win the first few metres. A good football speed profile includes a fast first step over 0–5m, strong acceleration over 10m, a good 20m time, the ability to repeat sprints, and the ability to decelerate and change direction.
Academy-level 20m times by age
Seconds · electronic| Age | Boys | Girls |
|---|---|---|
| 8–9 | 3.75–3.92s | 3.85–4.05s |
| 10–11 | 3.55–3.70s | 3.65–3.85s |
| 12–13 | 3.35–3.48s | 3.55–3.70s |
| 14–15 | 3.15–3.26s | 3.45–3.60s |
| 16–18 | 3.00–3.10s | 3.35–3.48s |
Typical 20m range for academy-level players, from our football sprint times by age guide. Faster than this range is elite. Electronic timing, standing start 0.5m behind the first gate.
Football note: a fast sprint time alone won't get a player into an academy. But if two players are technically similar, the quicker player has a major advantage.
Full football sprint times by age (10m, 20m and 30m) · Football speed training
What is a good sprint time for rugby?
Rugby speed depends heavily on position: a winger and a prop shouldn't be judged on the same sprint profile. Props need repeated acceleration into contact. Back-row players need explosive first steps and support running. Centres need acceleration, power and change of direction. Wingers need high top speed over 30–40m, and full-backs need recovery speed and open-field acceleration.
Rugby sprint priority by position
Coaching guide| Position | Priority distance | Key quality |
|---|---|---|
| Front row | 10m | Explosive first step and contact speed |
| Second row | 10–20m | Acceleration and repeat efforts |
| Back row | 10–30m | Powerful support running |
| Centres | 20–30m | Acceleration into space |
| Back three | 30–40m | Open-field speed |
Which sprint distances matter most for each position group.
Academy-level 40m times by age
Seconds · electronic| Age | Backs | Forwards |
|---|---|---|
| 12–13 | 6.05–6.35s | 6.30–6.65s |
| 14–15 | 5.55–5.80s | 5.75–6.05s |
| 16–18 | 5.30–5.48s | 5.50–5.72s |
| Senior | 5.10–5.28s | 5.30–5.52s |
Typical 40m range for academy-level boys and men, from our rugby sprint times by age guide. Faster than this range is elite. Electronic timing, standing start 0.5m behind the first gate.
Full rugby sprint times by age (10m, 20m and 40m) · Rugby speed training
Sprinting on the track?
These tables are for 10m–40m speed tests. For race times over 60m, 100m, 200m and beyond, use our event guides, which show the official Scottish and English Schools standards for each age group.
Why some athletes test slower than they should
A sprint test doesn't only measure natural speed. It also shows up technical problems, and most of them can be fixed.
Poor start position
Starting too upright means losing the chance to project forwards. The first two steps become weak and vertical.
Overstriding
A foot landing too far ahead of the body acts like a brake. It's one of the most common reasons footballers and rugby players underperform in sprint tests.
Weak arm drive
The arms set the sprint rhythm. Passive arms, or arms crossing the body, usually mean slower legs.
Poor strength-to-weight ratio
Speed requires force. Athletes lacking strength through the hips, glutes, hamstrings, calves and trunk struggle to accelerate efficiently.
Testing fatigue
Tests should be done fresh. After hard training, matches or conditioning, times will usually be slower.
Easing off early
Slowing down before the finish line costs more time than most people think. Always sprint through the line.
How to improve your sprint time
If your time is slower than you'd like, don't panic. Most athletes can improve significantly with the right coaching and training structure.
Improve your start
The start should create forward projection: push away from the ground rather than popping upright.
Fix foot strike
The foot should land close to underneath the body. Landing too far ahead increases braking.
Strengthen the posterior chain
Glutes and hamstrings drive acceleration. Hip thrusts, Romanian deadlifts, split squats and hamstring work all help when coached well.
Train with full recovery
Speed training isn't conditioning. Every rep should be high quality, with enough rest to repeat a maximum effort.
Retest every 4–6 weeks
Test, train for four to six weeks, then retest under the same conditions. Testing every session gets in the way of training.
A simple six-week speed block
Two short speed sessions a week alongside normal sport is enough for most young athletes.
- Weeks 1–2: learn the positions. Wall drills, A-skips, falling starts and 6–8 × 10m accelerations.
- Weeks 3–4: add distance and resistance. Sled or hill sprints, plus 4–6 × 20m from your test start.
- Weeks 5–6: sharpen up. A few 30–40m sprints and flying sprints, fewer reps, full recovery. Retest at the end of week 6.
The drills are explained in our 10 sprint drills article, and the technique behind them in The Science of Sprint Technique.
Find out exactly where you stand
We coach at Meadowbank Sports Centre and venues across Edinburgh. Every first session includes a full technique assessment.
Timed 10m–30m splits, slow-motion video analysis and a written action plan.
Football, rugby, athletics and every sport in between, for all ages.
Every Monday 6–7pm: Peffermill (Oct–Mar) and The Meadows (Apr–Sep). £15 a session or £40 a month.
Frequently asked questions
What is a good 20m sprint time?
It depends on age and sex. For boys aged 16–18, 2.90–3.04 seconds is very good and under 2.90s is excellent. For girls aged 16–18, 3.22–3.37s is very good and under 3.22s is excellent. For 14–15-year-olds, very good is 3.05–3.24s for boys and 3.29–3.50s for girls.
What is a good 10m sprint time?
For boys aged 16–18, 1.60–1.69 seconds is very good and under 1.60s is excellent. For girls aged 16–18, 1.78–1.88s is very good and under 1.78s is excellent. Younger athletes should be compared with their own age group.
What is a good 30m sprint time?
For boys aged 16–18, 4.05–4.29 seconds is very good and under 4.05s is excellent. For girls aged 16–18, 4.50–4.76s is very good and under 4.50s is excellent.
What is a good 40m sprint time?
For boys aged 16–18, 5.20–5.49 seconds is very good and under 5.20s is excellent. For girls aged 16–18, 5.77–6.09s is very good and under 5.77s is excellent.
What is a good sprint time for a 10-year-old?
For 10–11-year-olds, boys and girls share the same standards. Over 20m, 3.50–3.69 seconds is very good and under 3.50s is excellent. Over 10m, 1.90–1.99s is very good and under 1.90s is excellent.
What is a good sprint time for a 12-year-old?
For boys aged 12–13, a 20m time of 3.25–3.44 seconds is very good and under 3.25s is excellent. For girls aged 12–13, 3.41–3.61s is very good and under 3.41s is excellent.
What is a good sprint time for a 14-year-old?
For boys aged 14–15, 3.05–3.24 seconds over 20m and 5.50–5.84s over 40m are very good. For girls aged 14–15, 3.29–3.50s over 20m and 5.94–6.31s over 40m are very good.
Why are the standards different for boys and girls?
From around puberty, sprint times naturally diverge between boys and girls because of differences in strength, muscle mass and growth timing. Below age 12 the difference is small enough that the same benchmarks apply to both.
Are hand-timed sprint times accurate?
Hand timing is useful but less accurate than electronic timing gates, and hand times usually come out faster. If you want reliable progress tracking, use the same timing method every time.
Does the start position change my time?
Yes. Starting with your front foot 0.5m behind the first gate, as many academies do, gives a quicker time than starting right on the line, because you're already moving when you reach the gate. Always use the same start.
How often should young athletes test sprint times?
Every four to six weeks is usually enough. Testing every session can distract from the actual training process.
Can sprint coaching improve 20m times?
Yes. Many athletes improve their 20m time by fixing acceleration mechanics, foot contact, arm drive and strength limitations. Athletes who have never had sprint coaching often improve fastest.
Should children do sprint training?
Yes, if it is age-appropriate. For children, sprint training should focus on coordination, movement quality, games, acceleration mechanics and confidence.
What matters more for football: 10m, 20m or 40m?
For most footballers, 10m and 20m are the most important, because match-winning actions often happen over short distances.
What matters more for rugby?
It depends on position. Forwards often need 10m acceleration and repeat power. Backs usually need stronger 20–40m sprint ability.
Where can I get my sprint time tested in Edinburgh?
Edinburgh Sprint Coach offers Sprint Analysis sessions with timed 10m–30m splits, slow-motion video and a written action plan for £60, plus 1:1 coaching from £60 at Meadowbank Sports Centre and venues across Edinburgh.
Related guides
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