Medically the review by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — written by woman Chertoff — updated on April 22, 2019

Overview

How rapid you can run one mile relies on a number of factors, consisting of your fitness level and also genetics.

Your level that fitness commonly matters an ext than your period or sex. That’s due to the fact that you need endurance to complete the run. How rapid you run additionally depends on the pace and also total street you’re trying come complete.

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A noncompetitive, reasonably in-shape runner usually completes one mile in about 9 to 10 minutes, ~ above average. If you’re brand-new to running, you might run one mile in closer come 12 come 15 minutes as you construct up endurance.

Elite marathon runners mean a mile in around 4 to 5 minutes. The current people record because that one mile is 3:43.13, collection by Hicham El Guerrouj the Morocco in 1999.


Age can influence how rapid you run. Most runners reach their fastest speed between the eras of 18 and also 30. The average running speed per mile in a 5K (5-kilometer or 3.1-mile race) is below.

This data was gathered in the United states in 2010 and also is based on the operation times of 10,000 runners.

Average running speed per mile in a 5K


AgeMen (minutes every mile)Women (minutes every mile)
16–199:3412:09
20–249:3011:44
25–2910:0311:42
30–3410:0912:29
35–3910:5312:03
40–4410:2812:24
45–4910:4312:41
50–5411:0813:20
55–5912:0814:37
60–6413:0514:47
65–9913:5216:12

Differences in between the sexes can influence to run pace. One of the factors why elite masculine athletes frequently run faster times than female upstream athletes has to do with muscle mass. Having much more fast-twitch muscle in the legs can result in a quicker speed.

But in ~ a longer distance, women may have an advantage. One huge study found that, in a marathon, non-elite men were much more likely than women to slow their speed throughout the race. Researcher think it may be because of physiological and/or decision-making differences in between men and also women.


In a distance run, speed is important. Pace, or the variety of minutes it takes to operation one mile or kilometer, have the right to influence how quick you finish the run. For example, you might want to slow your pace under at the start of the operation for the first couple of miles.

This may aid you conserve energy to operation the critical miles strong. Elite runners might keep a more conservative speed at the beginning of one event, choose up speed toward the end.

To number out your typical mile pace, shot out this fitness test: sketch one mile top top a flat surface close to your home, or finish the operation on a monitor in your area.

Warm up for 5 come 10 minutes. Time yourself together you operation one mile. Setup to walk at a pace wherein you press yourself yet don’t operation at complete speed.

You deserve to use this mile time as a rate goal for your training. Together you construct up speed and also endurance, go back to the one-mile loop every couple of weeks and also repeat the timed mile.


If you’re brand-new to running, it’s essential to construct up mileage progressively so you deserve to stay complimentary of injury. Shot to add only a couple of more mile to your weekly to run schedule every two weeks as you construct up speed and endurance.

Also follow these precautions to remain safe and also healthy together you run:

Don’t stay headphones when running ~ above roads. You require to be able to hear traffic approximately you and remain mindful of your surroundings.Run against traffic.Follow all rules the the road. Look at both ways prior to crossing a street.Run in well-lit, safe areas. Stay reflective equipment in the beforehand morning or evening hours.Bring water v you when you run, or operation on a course with water available, so you deserve to stay hydrated as you train.Carry identification through you once you run. Call a friend, roommate, or family member where you’re going.Run v a family member or dog, when possible.Wear sunscreen when running outdoors.Run in loose, comfortable clothing and also appropriate running shoes.Warm up prior to running and also stretch afterward.

Many factors, consisting of age and also sex, have the right to influence her running speed. However increasing your fitness level and building up endurance can aid you gain faster.

If you want to improve your average mile time:

Try to perform a range of workouts each week. For example, include a lengthy run in her workout schedule, followed by a rate or expression training conference on a track or trail.Add inclines (hills) to develop up an ext strength in her legs.Gradually build up speed and endurance come stay totally free of injury.Stay hydrated as soon as you run.

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Before beginning a new fitness routine, get approval from her doctor.


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Medically the review by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — written by woman Chertoff — to update on April 22, 2019