Running a mile is one of the most universal fitness benchmarks—but what counts as a “good” time? The answer depends on your age, gender, fitness level, and goals. Whether you’re a beginner or a competitive runner, understanding mile time standards can help you track progress and set realistic targets.
In this guide, we’ll break down:
✅ Average mile times by age & gender
✅ Good mile times for beginners vs. advanced runners
✅ How elite runners compare
✅ Tips to improve your 1-mile speed
Let’s hit the ground running! 🏃♂️
Average 1-Mile Run Times by Age & Gender
For Men (in minutes:seconds)
| Age Group | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 20-29 | 10:00-12:00 | 8:00-9:30 | 6:30-7:30 | Under 5:30 |
| 30-39 | 10:30-12:30 | 8:30-10:00 | 7:00-8:00 | Under 5:45 |
| 40-49 | 11:00-13:00 | 9:00-10:30 | 7:30-8:30 | Under 6:00 |
| 50+ | 12:00-14:00 | 10:00-11:30 | 8:30-9:30 | Under 6:30 |
For Women (in minutes:seconds)
| Age Group | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 20-29 | 11:00-13:00 | 9:00-10:30 | 7:00-8:00 | Under 6:00 |
| 30-39 | 11:30-13:30 | 9:30-11:00 | 7:30-8:30 | Under 6:15 |
| 40-49 | 12:00-14:00 | 10:00-11:30 | 8:00-9:00 | Under 6:45 |
| 50+ | 13:00-15:00 | 11:00-12:30 | 9:00-10:00 | Under 7:15 |
Key Takeaway:
- Beginners: 10-12 minutes (men), 11-13 minutes (women)
- Intermediate: 8-10 minutes (men), 9-11 minutes (women)
- Advanced: Sub-7 minutes (men), sub-8 minutes (women)
- Elite: Sub-5:30 (men), sub-6:00 (women)
Is Running a Mile in 5 Minutes Impressive?
Yes! A 5-minute mile is considered elite for non-professional runners.
- Only about 5% of runners achieve this.
- Competitive high school/college athletes often hit this mark.
- For reference, the world record is 3:43.13 (Hicham El Guerrouj).
Who can run a 5-minute mile?
✔ High-level high school/college runners
✔ Competitive amateur athletes
✔ Very fit military personnel
Most recreational runners aim for 7-9 minutes—which is still great!
What’s a Healthy Mile Time for Beginners?
If you’re new to running, don’t stress about speed. Focus on:
✔ Finishing without stopping (even if it takes 12-15 minutes)
✔ Consistency (running 2-3x per week)
✔ Gradual improvement (shaving off 10-30 seconds per month)
First-time goal:
- Men: Under 10 minutes
- Women: Under 11 minutes
How to Improve Your Mile Time
1. Interval Training
- Example: 8x 400m sprints (with 1-minute rest)
- Boosts speed endurance
2. Strength Training
- Squats, lunges, and core work improve running economy
3. Tempo Runs
- Run at 85% max effort for 10-20 minutes
- Builds lactate threshold
4. Proper Recovery
- Rest days + foam rolling prevent injuries
5. Consistent Mileage
- Gradually increase weekly distance
Expect to see progress in 4-8 weeks!
People Also Ask
1. What is a good 1-mile run time?
- Men: 7-9 minutes
- Women: 8-10 minutes
2. How long should it take to run 1 mile?
- Beginners: 10-14 minutes
- Intermediate: 7-10 minutes
- Advanced: Under 7 minutes
3. What is a healthy amount of time to run a mile?
- Fitness baseline: 9-12 minutes (varies by age/gender)
4. Is running a mile in 5 minutes impressive?
- Yes! Only elite runners hit this pace.
Final Thoughts: Set Realistic Goals
A “good” mile time depends on your fitness level and age. Instead of comparing yourself to elites, focus on gradual progress.
Try This:
- Test your mile time today, then retest in 4 weeks after training.
- Aim to cut 10-30 seconds each month.
Remember: Consistency beats speed! 🚀