Turning a mile can be seen as both easy and insanely difficult, depending on your perspective. A full tilt run to beat your own average miles time is intestinal macht and often lets you wonder if your time mile time on average or perhaps better?
After high school, many of us do not spend much time working on our miles. But that can be at the expense of our goals to run a marathon or half marathon or 5K PR!
They say, “Never rate a run through the first mile.” I agree. And having said that, new runners should never judge their potential on the first timed miles they ever have. If someone of us had done that, we would probably have stopped immediately.
But how long does it take to walk a mile? What are the fastest miles times on record? What are average miles times at eating?
Keep reading, and I will answer all those questions and maybe a few more!
Fast statistics:
Ok how fast hits to give your info, but read on for more nuance!
- 1 mile is equal to 5,280 feet or 1,609 km.
- The average beginners runner runs a mile in 10-12 minutes.
- The average miles time for men aged 18-30 is 7:30.
- The average miles time for women aged 18-30 is 8:43.
- The fastest duration of 1 mile is 3:47.
How long does it take to walk a mile?
As every running coach likes to say: “It depends on it”. The time needed to run a mile depends on various factors, including your current fitness level, running experience and the intensity that you can maintain (which is often mentally).
With the right training and consistency, however, you can significantly reduce the time needed to run.
There are a number of factors that play a role in how quickly a person can run a mile:
- Age group – Without consistent training, our pace per mile decreases with age
- Gender – noted below, there are some physiological differences
- Effort – are you racing the mile or are you just going on the road for an easy run?
- Fitness level – has an influence on muscles, strength and coordination
- External factors: weather conditions, height and terrain
It is difficult to determine the time that an average runner needs to run a mile, because there is no database with all those times somewhere. We can look at data from sources such as Strava or Garmin, but they are not necessarily expanded.
On average, it takes about 10 to 12 minutes a starting runner to complete a mile. As you are experienced more and your fitness level improves, you can expect that you will run a mile in 8 to 10 minutes. Elite runners can walk a mile in less than 4 minutes.
Again, the data here are not convincing when we talk about a hard -timed miles or only our average per miles pace. We know that Elite Marathonlopers can contain a 5 -minute miles, which is different from people who try to break in a single one for 4 minutes.
Average mile riding
Let’s look to make a mile run as fast as possible as we can, whether it is in a mile race or time trial.
According to a study published in the Journal of Strength and Conditioning Research:
- Average miles time for men aged 18-30 is 7:30
- For women in the same age group, the average miles time is 8:43
- Beginner miles times for men are more like 9:25 to 11:08
- Beginner Mijl Times for Women are more like 10:40 to 12:30
As age increases, the average miles time also increases.
- Men aged 30-50 have an average mile pace of 8:26
- Women in this age group have an average mile pace of 10:08
What is a competitive miles?
The current world record holder for men has been held by Hicham El Guerrouj. I have 3:43:13 In 1999. On the women’s side, the current world record is Mijltijd 4:07:64, held by Faith Kipyegon in 2023.
Nike is of course also launching their Breaking 4 project to see if she can be the first woman to be under 4 in June 2025.
- Competitive runners in the twenty and 30s will be about a 5:50 miles
- Elite runners in twenty and thirty are about a 5:10 mile
- As noted above, the age that makes the biggest leap from our 40s to 50s ranging from 6:19 to 6:49
- We expect this time to fall, because more people continue to run longer and longer
As you can see, the time to run a mile really varies. Elite athletes, especially those who racing specifically on the miles, train to let the mile run on the impressive steps we see.
For most of us, however, running a mile is often only a part of a different distance that we walk, whether it is a training run or a race. I think the biggest thing to remember is that a mile is still a mile, no matter how long it takes to run it.
Average miles times for children
If you grew up in the US, you might remember that you have driven the mile in the sports class during your youth. Mile times for young teenagers depend on comparable factors such as adults. More experience and increased fitness often mean a faster miles time.
Average times Based on experience for
- 10-year-olds vary from 7-12 minutes for girls and 6-11 minutes for boys.
- Age 15 t times falls to 6-11 minutes for girls and from 5 minutes to a little less than 10 minutes per mile for boys.
- High school record is still in the hands of Alan Webb (18 at that time), in 2001 at 3: 53.43 and the American record on 3: 46.91 in 2007.
In the meantime, in 2021, high school students Josiah Tostenson ran a 4: 23.98 on the NSAF Nike Outdoor Nationals in Eugene, Oregon. Blistering!
What does it affect how long it takes to run a mile?
Above I have given a fast list of factors that can influence your mile pace. So let’s get a little more on every one in it to help you decide what your expectations should be.
Age changes muscle
As we get older, there are various changes that occur in our fast and slow muscle fibers. These changes can have a significant impact on our ability to perform physical activities and participate in athletic events.
Fast Twitch muscle fibers, also known as type II fibers, are responsible for fast and powerful movements, such as sprinting and jumping. On the other hand, slow muscle fibers or type I fibers are responsible for activities that require endurance, such as a distance run.
A study published in the Journal of Applied Physiology” Discovered that with age there is a decrease in the number of fast muscle fibers and an increase in the number of slow muscle twitches. This shift results in a decrease in power and an increase in endurance.
The study also showed that this change is more pronounced in men than in women.
In addition to changes in the fiber type, there is also a decrease in muscle mass and strength as we get older. This decrease in muscle mass is called sarcopenia and is due to a combination of factors, including reduced physical activity, hormonal changes and oxidative stress.
It is important to note that these changes in the type of muscle fibers and muscle mass can be prevented or delayed with regular exercise and physical activity. So don’t skip your strength training or plyometry!
View these Keys to run as we get older >>
Differences between male and female runners
You may notice it if you look at racing times for men and women who tend to run faster. This applies to elites, but often also true to intermediary runners of teenagers and adults.
In a previous article I have some detailed Important differences between men and women who contribute to the differences in current passes, So I will only do a quick summary here.
Heart size: The hearts of men are usually larger, so that they can pump more oxidized blood where the most faster is needed.
Long size: Women’s lungs are smaller than for men, which means they can get oxygen where the most needs faster.
Body fat: Women have more body fat for biological reasons, which means that our body has to work harder to walk at a certain pace.
Muscle differences: Men have more fast muscle fibers that are used for speed. However, women have more slow muscle fibers that make up for us at longer distances.
Effort level of a certain run
Here we come up with a similar discussion like one 10 minutes miles well?
Naturally! And it all comes down to you personally, together with the goal.
If you just look at a general milestone when a training space, it will be considerably slower than before racing. We often say that your easy training space must be a maximum of 2 minutes slower than your marathon pace. And absolutely at least much slower than your pace of 10k or 5K.
When doing a recent Mile Time test, I thought my miles pace was about 3 minutes to 4 minutes faster than my average pace for an easy run, This makes sense because easy steps change daily based on energy levels, muscle fatigue, etc.
External factors
You really can’t compare a mile on the track with a trail mile or even a mile on rolling hills compared to a flat surface.
If you want to perform your fastest miles, it is ideal to go to the track or to use a treadmill on a slope of 0%.
You will also find things like Run at height Make a difference. When doing more Mile Time Trial Testing, I can shave off 20-30 seconds by going from my normal Colorado runs to sea level in California.
And 1 million percent that adds both heat and moisture to a run will make it more difficult, which leads to a slower pace. It increases your HR from the start, which means that you have less room to really push yourself before you maximize it. It is actually calculated by understanding the dew point.
How long is a mile?
Did you know that you are still considered a sprint or speed event up to 1.9 miles or 3 km?! That is why this is part of the track and field system. So if you are new on the track, a small breakdown.
A mile is the equivalent of:
- 5,280 feet
- 1,760 meters
- 1,609 km
- The height of Denver, Co (if you wanted to go vertically!)
- About 4 laps of a typical track
And although a mile is not that long, I am sure that many of you agree that it can feel for a very long time if we push ourselves to our limits !!!
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