Understanding your average mile time by age and gender can be very helpful for calculating your running goals. Running 1 mile is a unique distance because you can run flat out for your personal best or use your average mile time to estimate long distance running or to compare against others.
A recreational runner with an average level of fitness can run a mile in a time of 9 minutes to 12 minutes. The average one mile time for a male aged under 40 is 10 minutes 30 seconds. For a female it is 12 minutes 20 seconds. For advanced runners, an average 1-mile time is around 6 minutes. The fastest recorded mile time is an incredible 03.47.
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Average Mile Run Time By Age (Males)
On average it takes a male between 09:34 and 13:05 to run 1 mile. It depends on their age, weight and overall fitness levels. For instance a male that is aged between 25-29 can expect a 1 mile running time of 10:03. For a male that is aged 40-44 can expect 10:28.
| Average Time to Run 1 Mile For Males | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 09:34 | 07:49 | 06:01 | |||
| 20-25 | 09:30 | 07:47 | 05:58 | |||
| 25-30 | 10:03 | 07:49 | 06:02 | |||
| 30-35 | 10:09 | 07:53 | 06:05 | |||
| 35-40 | 10:23 | 07:58 | 06:22 | |||
| 40-45 | 10:28 | 08:13 | 06:33 | |||
| 45-50 | 10:43 | 08:29 | 06:48 | |||
| 50-55 | 11:08 | 08:51 | 07:02 | |||
| 55-60 | 12:08 | 09:46 | 07:33 | |||
| 60-65 | 13:05 | 09:59 | 07:51 | |||
Average 1 Mile Running Time By Age (Females)
On average it takes a female between 11:09 and 14:47 to run 1 mile. It depends on their age, weight and overall fitness levels. For instance a female that is aged between 30-34 can expect a 1 mile running time of 12:09. For a female that is aged 45-50 can expect 12:41.
| Average Time to Run 1 Mile For Females | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 11:29 | 09:03 | 07:08 | |||
| 20-25 | 11:40 | 08:58 | 07:03 | |||
| 25-30 | 11:42 | 09:03 | 07:09 | |||
| 30-35 | 12:09 | 09:09 | 07:14 | |||
| 35-40 | 12:13 | 09:38 | 07:23 | |||
| 40-45 | 12:24 | 09:57 | 07:51 | |||
| 45-50 | 12:41 | 10:03 | 08:02 | |||
| 50-55 | 13:20 | 10:20 | 08:32 | |||
| 55-60 | 14:37 | 11:00 | 08:59 | |||
| 60-65 | 14:47 | 11:38 | 09:05 | |||
Average Mile Time By Age
The average time it takes to run a mile can vary based on your level of fitness, gender, weight and age, but most people can complete a mile in around 10 minutes. Don’t be discouraged if you’re just starting out if it takes you a little longer. With practice, you’ll be able to improve your time and eventually reach your goal.
Understanding your average mile time is ideal for learning how long other distances can take. For instance, if you can run 1 mile in 10 minutes, you can probably run:
- 2 miles in 20 minutes
- 3 miles in 30 minutes
- 4 miles in 40 minutes
Knowing your 1 mile run time is essential for when you start to do speed work or tempo runs in your training. These are workouts where you push yourself to run faster than your average speed. By knowing your 1-mile time, you can make sure you’re running fast enough to get the most benefit from these types of workouts.
However, if you only want to run 1 mile, you can run flat out from the start. This is a good practice to measure your fitness levels as you can see how long it takes you to run 1 mile at your fastest pace. You won’t be able to repeat this every day because it takes a lot out of your legs and increases the likelihood of injury. Most people test their fastest mile time every 3 months.
Other Longer Running Distances That Could Help You
Check out my big running data analytics that contains every running distance by age and gender in a full comparison table for beginners and intermediates. You can compare your average running times against every distance in your age and ability group.
Can I Run a Mile Every Day?
If you’re just starting out, running 1 mile a day is a good way to ease into things. You can gradually increase the distance you run each day or week until you’re able to run 5 miles or more. Just make sure you listen to your body and don’t overdo it.
Running 1 mile a day is a good way to improve your cardiovascular fitness levels but it’s not the best way to build endurance or speed. If you want to get faster at running 1 mile, you should focus on quality over quantity and do speed work or tempo runs.
If you’re experienced and looking for a new challenge, you can try running 1 mile further each day or week. This is a great way to gradually increase your mileage without putting too much strain on your body. Just make sure you have a solid base before you start adding more miles.
How Many Calories Will You Burn Running 1 Mile?
On average, if you run 1 mile at a 10 minute pre mile pace at a speed of 6mph you can expect to burn around 130 calories. The number of calories you burn running 1 mile will depend on your weight, gender and pace. A person who weighs 185 pounds and runs 1 mile in 10 minutes will burn about 140 calories. A person who weighs 175 pounds and runs 1 mile in 10 minutes will burn about 133 calories.
The table below uses the average mile pace of a 10 minute mile which is around 6mph. If you run slower or fast than this pace you can add or subtract calories from this list. For the full article how many calories do you burn running 1 mile read this.
| Weight | Calories burn for 1 mile run |
| 160lbs | 122 calories |
| 170lbs | 128 calories |
| 180lbs | 137 calories |
| 190lbs | 143 calories |
| 200lbs | 152 calories |
| 210lbs | 158 calories |
| 220lbs | 167 calories |
| 230lbs | 175 calories |
| 240lbs | 182 calories |
If you want to lose weight, you need to burn more calories than you consume. Running is a great way to do this but you need to make sure you’re running at a pace that’s challenging for you. If you can talk easily while you’re running, you’re not working hard enough to see results.
To see weight loss results, most people need to exercise for at least 30 minutes a day. If you only have time for a short run, you can do 2-3 miles and still see results. If you want to burn more calories, you can try running 1 mile in 8 minutes or less. This will increase the number of calories you burn per mile but it’s not realistic for most people.
What’s the best investment you could make in your running performance? To discover the exact running gear and why it has significantly improved my running, read this post.
What is a Good Mile Run Time
For a beginner runner, a good mile run time is around 10 to 15 minutes. This is a starting point for someone who is just beginning to run regularly. The average runner will be able to finish a mile in around 8 minutes. If you are able to finish a mile in under 8 minutes, you are considered to be a good runner.
To be a great runner, you should be able to finish a mile in under 7 minutes. If you can do this, you are considered to be a elite runner. Beginner runners should not try to compare themselves to elite runners.
Everyone has different genetics and levels of fitness, so it is not fair to compare yourself to someone who is at the top of their game. Just focus on improving your own personal best and enjoy the process of becoming a better runner.
10 minute Mile Run Time Good?
A 10 minute 1 mile is a very good pace for beginners and intermediate runners. 10 minute 1 mile is the average pace for most runners and its a speed of 6mph. If you’re just starting out, you should focus on gradually improving your distance instead of getting faster. Once you can run 1 mile in 10 minutes, you can start to focus on running 2 miles or more
If you’re experienced and looking for a new challenge, you can try running 1 mile in 8 minutes or less. This will be a tough pace for most people but it’s a good goal to aim for if your an intermediate runner.
If your goal is to run longer distance then running a fast 1mile will be difficult to maintain after mile 3 so it’s best to have a solid 1 mile average pace.
Remember, the important thing is to focus on quality over quantity. It’s better to run 1 mile slowly than to try and run 2 miles if you’re not ready for it. Just make sure you’re challenging yourself and gradually increasing your mileage or pace over time.
12 minute Mile Run Time Good?
On average, a 12 minute 1-mile run is a great pace for most beginners or people getting back into running. 12-minute miles is a speed of 5mph, which is ideal for maintaining without walking or stopping.
If you are new to running or consider yourself a beginner, you are doing awesome if you’re running 12-minute miles at least 3-4 times each week. After three weeks of regular running, you should quickly increase your speed to 10-minute miles which is 6 mph.
Average Mile Time Summary
Hopefully I have explained what the average mile time is and how you can compare your average mile run time by age. The average time it take to run 1 mile depends on your age, gender and fitness levels. Your body weight also as a factor.
Understanding your average mile run time is great for calculating and setting longer distance running goals or comparison against people in your age group. I like to see that my 1 mile time is similar or better than people my age. This proves my running training is moving in the right direction.