How Long Does It Take to Run a Mile?

Mile Times by Experience Level

Your running experience is the strongest predictor of your mile time.

A sub-10-minute mile is a common first goal for new runners. A sub-8-minute mile signals solid recreational fitness. A sub-6-minute mile puts you in competitive territory.

The men's world record is 3:43.13 (Hicham El Guerrouj, 1999). The women's is 4:12.33 (Faith Kipyegon, 2023). The sub-4-minute mile, first broken by Roger Bannister in 1954, has now been achieved by over 1,700 runners.

Where Your Mile Time Ranks

Using data from RunRepeat (2024) — extrapolated from 5K race results to estimate per-mile performance:

These percentiles represent active race participants — a self-selected fit group. The general population would skew significantly slower. If you can run a mile under 10 minutes as a man or under 11 minutes as a woman, you're faster than the average race participant.

Mile Time at Common Running Paces

The race equivalents assume you can hold your mile pace for longer distances. In reality, most people slow by 15–45 seconds per mile as distance increases — more for beginners, less for experienced runners.

How Mile Time Changes by Age

Running speed declines with age, but trained older runners consistently outperform untrained younger ones.

These ranges span from "active runner" to "occasional jogger" within each bracket. The fastest marathon age group is 40–49 (Marathon Handbook, 2024), confirming that experience and consistency offset age-related decline for decades.

The School Mile Test

For many people, the school fitness test is their only timed mile. Here are typical benchmarks:

If you're revisiting your mile time as an adult, don't compare yourself to your teenage self. Teenage fitness includes peak VO2 max and natural recovery that adults don't retain. An adult running the same time as their high-school self is actually performing better in relative terms.

5 Real-World Examples

1. The Couch-to-Mile Beginner

Alyssa, 32, hasn't run since high school. Her first attempt: 13 minutes 45 seconds, alternating between jogging and walking. After 8 weeks of consistent training (three runs per week, gradually reducing walk breaks), she runs a continuous mile in 10 minutes 30 seconds.

That 24% improvement is typical of beginners. Her 10:30 mile places her near the average for female race participants. At 150 lbs, she burns approximately 113 calories per mile (150 × 0.75).

2. The Sub-8 Chaser

Miguel, 28, has been running for a year with a current mile time of 8:45. His goal: break 8 minutes. He adds one interval session per week (8 × 400m at 7:30 pace with 90-second rest) to his usual three easy runs. After 6 weeks, he runs 7:52 — his first sub-8.

At 7:52 pace, Miguel would finish a 5K in about 24:26 — faster than 75% of all male race participants. The key to his breakthrough was dedicated speed work, not simply running more miles.

3. The Returning Runner at 45

Patricia, 45, ran in college but stopped for 15 years. Her comeback mile: 10:15. After 3 months of rebuilding (three runs per week, adding half a mile each week), she runs 8:30 miles — and will likely plateau around 8:00–8:30.

Her 8:30 pace puts her well above average for women aged 40–49. The 3:15 decline from her college speed reflects both age-related changes and years of detraining.

4. The Teen Track Runner

Jordan, 16, runs high school track and cross-country. His current mile is 5:45 — competitive at the state level. He trains 5 days per week with intervals, tempo runs, and 5–7 mile long runs.

A 5:45 mile translates to about an 18:00 5K — top 1% of all race participants. For high school runners, a sub-5:00 mile is the elite benchmark that signals collegiate potential.

5. The 63-Year-Old Who Keeps Running

Gerald, 63, has run continuously for 30 years. His mile has slowed from 7:00 in his 30s to 9:30 now — a 2:30 decline over three decades, or about 5 seconds per year. He runs 3 days per week and finishes local 5Ks in about 29:30.

His 9:30 mile places him well above average for his age group. Running speed has been called "the sixth vital sign" by Fritz & Lusardi (2009) — Gerald's sustained ability to run signals strong overall health.

Calories Burned Running a Mile

Using the Compendium formula (body weight in lbs × 0.75 per mile for running):

Running consistently burns about 40% more calories per mile than walking. The per-mile burn stays relatively constant regardless of speed — what changes is time efficiency. A 7:00 miler burns those calories in 7 minutes while a 12:00 miler takes nearly twice as long.

How to Improve Your Mile Time

The mile responds to training faster than almost any other distance. Most beginners improve by 1–2 minutes within 8 weeks.

If you're running your first mile: Use run-walk intervals. Run 1 minute, walk 1 minute, repeat. Extend running intervals and shorten walks as fitness improves. Most people progress to continuous running in 4–8 weeks.

If you're chasing a specific time: Add one interval session per week. Run 6–8 × 400m at your goal mile pace with 90-second rest. This builds the anaerobic capacity the mile demands.

Pace the first quarter conservatively. Run the opening 400m 3–5 seconds slower than goal pace. Starting too fast leads to a desperate final lap. A controlled start sets up a strong finish.

Test on a track. Four laps of a standard 400m track equals 1 mile. Tracks provide flat, measured distance with no traffic or navigation errors. Warm up with 5–10 minutes of easy jogging first.

Don't neglect easy runs. The foundation of mile speed is aerobic fitness built through easy running. Two to three easy runs of 2–4 miles per week at conversational pace build the engine that supports speed on hard days.

Frequently Asked Questions

What is a good mile time?

For the general population, running a mile at all puts you ahead of most people. A sub-10-minute mile is solid for beginners. A sub-8 indicates strong recreational fitness. A sub-6 is competitive. A sub-5 is elite.

Among race participants, the average mile pace is about 9:01 for men and 10:57 for women (RunRepeat, 2024).

How does a mile time relate to 5K or 10K performance?

Multiply your mile time by 3.1 and add 15–45 seconds per mile for a 5K estimate. An 8:00 miler can expect roughly a 25:30–26:30 5K. For 10K, multiply by 6.2 and add 20–60 seconds per mile — an 8:00 miler might run 53:00–55:00.

How does running a mile compare to walking it?

Walking a mile takes about 20 minutes at moderate pace (3.0 mph). Running at 10:00 pace takes 10 minutes — half the time. Running burns about 40% more calories. Running is more time-efficient; walking is more sustainable and injury-free.

What's the fastest mile ever run?

The men's record is 3:43.13 (Hicham El Guerrouj, Morocco, 1999). The women's record is 4:12.33 (Faith Kipyegon, Kenya, 2023).

How can I test my mile time accurately?

Run 4 laps on a standard 400m track after a 5–10 minute warmup. Alternatives: GPS watch on a flat measured path, or treadmill set to 1.0 mile. Avoid hills, strong wind, or cold conditions — all produce artificially slow results.

Related Pages

• How Long to Run a 5K — the most popular race distance
• How Long to Run 2 Miles — common fitness test distance
• How Long to Run 1.5 Miles — military fitness test
• How Long to Walk 1 Mile — walking comparison
• Running Time Calculator — calculate any distance

Sources Cited

1. RunRepeat (2024). Race statistics from 35 million results. runrepeat.com
2. Compendium of Physical Activities — MET values for running. compendiumofphysicalactivities.com
3. Marathon Handbook (2024). Fastest marathon age group data. marathonhandbook.com
4. Fritz, S. & Lusardi, M. (2009). "Walking speed — the sixth vital sign." Journal of Geriatric Physical Therapy, 32(2), 2–5.
5. World Athletics records — Mile / 1500m. worldathletics.org