Regardless of beginner or intermediate, runners want to know that they are running a reasonable distance, especially in an hour. Does all the effort and hard work you put into your runs equal a distance most professionals would be proud of achieving? What should an average 1-hour running distance be?
On average, a runner should cover a 10km distance, about 6-7 miles in one hour without stopping. The world record for the furthest someone has run in an hour is 13.25 miles. But if you’re on the track and running 400-meter intervals, each lap would take about 12 minutes to complete, which would total up to 8 laps per hour of running (or 4 miles).
Table of Contents
Average Running Distance For 1 Hour (all levels)
| Skill Level | Speed | Distance (1 hour) |
| Beginner | 14 minute miles | 4mph (6.4km) |
| Beginner | 12 minute miles | 5mph (8km) |
| Beginner/Intermediate | 10 minute miles | 6mph (9.6km) |
| Intermediate | 8 minute miles | 7.5mph (12.8km) |
| Intermediate | 7 minute miles | 8.5mph (13.6km) |
| Intermediate/Advance | 6 minute miles | 10mph (16km) |
| Advanced | 5 minute miles | 12mph (19km) |
| Elite | 4 minute miles | 15mph (24km) |
How far you can run in one hour depends on several factors, including your speed, leg length, fitness levels, type of ground, and so much more. The average person can run 6 to 9 miles during this time if they have been running for some time.
But a beginner might only clock up 4 miles because they might have to use a combination of running, jogging and running. Furthermore, running outside is far harder than running on a treadmill. You could expect to run 10-20% further on a treadmill than outdoors.
Similarly, it’s easier to maintain a faster pace on a treadmill than outside, but you burn more calories running outdoors because you have to operate forward momentum and more power. (Here’s exactly how many calories you can burn running on a treadmill)
The Furthest Distance Someone Has Ran in an Hour
The men’s world record for distance run in one hour is 21,330 meters (13.25 miles) set by Mo Farah, while the women’s world record is 18,930 meters (11.76 miles) set by Sifan Hassan. However, it’s important to note that these are elite athletes and not average runners.
That’s an impressive and massive constant speed of 13.25 mph or 21.32kph for an hour, that’s an average pace of just over 4 minutes and 32 seconds per mile. The average person will struggle to complete even 1 mile at this pace.
Other Running Distances You Might Find Interesting To Know
How Far Can the Average Person Run in An Hour?
On average, it might take you 12 to 15 minutes to run a mile if you’re new to running. With that time, you might run 4 miles in an hour. In-shape runners who already have some endurance can run a mile in 9 to 10 minutes. As a result, they can run 6 or more miles in an hour.
There’s very little research about how far the average person can run during this time. It really relies on your ability and progress levels. However, there is a lot of research about how quickly someone can run a mile.
You can use this information to estimate the average distance someone can run in an hour. What about 30 minutes? How far can you run then? Is it half the distance?
Because the average runner falls somewhere between a beginner and a regular jogger, the average person can run anywhere from 4 miles to 9 miles over 60 minutes. Although this is a wide range, the difference is explained by different skill levels and endurance.
(Do you only have time for 30-minutes of running? Read this post to find out if 30 minutes of running is enough it might surprise you)
What Is a Good 1 Hour Running Distance?
For a person who wants to run for their health, weight loss, and the runner’s high, running 6 miles an hour is pretty impressive. It means you maintain the average speed of 9 to 10 minutes for every mile you run. If you want to up your game, shoot for 6 to 9 miles in an hour. This is a challenging task that requires years of training and experience.
A good 1-hour running distance largely hinges on your current skill level. If you are not a frequent runner, running for a mile straight is a good sign in and of itself. As you improve your skills, you can home in on your endurance and target time.
Most elite long-distance runners can run between 10 and 13 miles in one hour. Unless you are an elite runner, you should not hold yourself to this insanely impressive standard. With that in mind, shoot for running between 6 and 9 miles during a 1-hour jog, or work your way up to it. This distance is difficult to run and requires training, but you will not have to dedicate your entire life to get this distance either.
Is Running 5 Miles in An Hour Good?
Running 5 miles in a single hour is excellent for most beginners. It means you are pushing your body and becoming fitter. Running 5 mph is a 12 minute per mile pace and will burn on average 600-800 calories, ideal for weight loss and increasing endurance.
When people start running long distances, 5 miles is about the standard one-hour milestone and takes most people around 4-6weeks to achieve when running 4 times per week. If it is your first time running for an hour, be proud of yourself that you accomplish the task. Not many people can do that. Be proud of your 5 miles, but strive for small improvements.
Once you start building up your endurance, you will likely be able to surpass the 5 miles with minimal effort. Most in shape, non-competitive runners can run 6 or 7 miles in an hour. Some can even get as high as 9 miles.
Although 6 or 7 miles is a lot for a noncompetitive runner, it is nothing compared to elite athletes. The furthest anyone has run an hour is 13.25 miles. This record was achieved in the 2020 one hour run athletics event.
- Mohamed Farah of Great Britain set this record.
- Sifan Hassan of the Netherlands holds the woman’s record. She ran 11.76 miles that same year.
Please don’t compare your distance with the elites because some of those guys have been running most of their lives at an Olympic level. 5 miles in an hour is excellent for non-competitors since it means you are moving and running at a consistent rate.
How Far Can Someone Run Without Stopping?
The furthest anyone has run without stopping is 350 miles. This ran took a total of 80 hours and 45 minutes. The amazing runner behind this feat is the legendary Dean Karnazes, one of the most renowned runners of our generation.
However, a good distance to run nonstop is 1 mile for the average person. When you can run for 1 mile without stopping, it means you have achieved a good running standard. From their most people that can run 5 miles without stopping can run nearly any distance, but it depends on their fitness levels and motivation to see how far they run.
A great distance for most beginners is 5km, which has become the most popular distance for new runners.
Read this article to find out everything about running 5km and how often you should run it when you’re starting out.
How Far Can You Run In An Hour Summary
On average, regular runners can go 5 to 8 miles during a 1-hour run. In comparison, elite athletes can run over 10 miles during the same period, with the record being at 13 miles. Numerous factors impact how fast a person can go, including their endurance, skills, and gender.
If you are just getting started at the 1-mile run, don’t be discouraged when thinking about the faster times. Instead, focus on your current time and improve your endurance. Even if you only run 1 mile in an hour, it is still better than nothing.
As you increase your endurance, the number of miles you can run in an hour will increase as well. Stay motivated and look up to the elites as inspiration, but don’t get bogged down or discouraged with their crazy long distances.