A mile of running takes how long? This is a question that many people ask, but there’s no one “right” answer! Your mile time can change depending on your age, level of fitness, biomechanics, weather, and other factors. Let’s look at some of these variables as well as the typical times for men, women, and kids. You’ll also discover some advice on how to complete your best mile!
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How Long Is A Mile?
Five thousand eight hundred eighty feet, or 5,280 feet, or 63,357 inches, or 1,760 yards, all equal one mile. The mile is a British imperial unit that was derived from the Roman term for length, “mile passus,” which means “a thousand paces.” A mile is interestingly approximately equal to four laps around a sports track.
Average Mile Run Time – Adults
Most seasoned runners, on average, can complete a mile in between 8 and 11 minutes. Newer runners or those who simply move more slowly may finish in between 10 and 15 minutes.
Wondering what the relevant statistics are in reality? It’s actually incredibly challenging to locate studies on adult mile run times.
There isn’t much information available from race results or exercise apps, but this will be skewed because, in general, a fitter segment of the population uses these apps or competes in races.
Furthermore, the majority of the data pertains to longer runs, making it less accurate for a mile run alone. If only asked to run one mile (as opposed to, say, a 5K), most people would do so at a faster pace.
Average Mile Run Time – Children
There is a lack of information as well when it comes to kids. The mile run was previously measured as part of the School Population Fitness Survey, but it appears that this information was last gathered in 1985. (Since then, additional fitness information has been gathered as part of the NHANES National Youth Fitness Survey, though this survey does not use mile runs and instead employs other cardiovascular tests.)
According to the 1985 data, the mean mile times for children aged 9 to 17 ranged from 10:47 to 7:27 (gradually getting slower as they got older).
Of course, a lot has changed since 1985 in our world, and by this point, it’s likely that children’s average mile times have slowed down. Increased screen time, a poor diet, and decreased overall physical activity levels may all be contributing factors.
Factors That Affect Running Speed
Numerous factors, as previously mentioned, can influence how quickly you run. Here are some of the most common ones:
Age
Adults who are younger tend to run faster on average than adults who are older. After the age of 40, this decline typically begins. Our VO2max and endurance capacity both decrease with age, according to research. Older runners may also exhibit altered running mechanics, including shorter strides and decreased leg muscle activation (source).
Additionally, general levels of activity tend to peak in the 18- to 44-year-old age group, then decline with advancing years, which can result in older adults who are untrained having lower levels of fitness (source).
Children, however, move more slowly when they are young than when they are older. The legs of younger children are typically shorter, have less muscle mass, and have less control over their pace.
Biomechanics
The way you run can affect your speed. Poor form can result in wasteful energy use and inefficient movement, which will slow you down over time. To avoid overstriding (landing too far in front of your center of gravity), keep your body upright by maintaining a strong core.
Altitude
Running at high altitudes can be challenging because your muscles have less access to oxygen. This may result in exhaustion and a slowdown in speed. Take it easy at first and increase your training gradually if you’re training at altitude.
Weather
Heat waves can make it difficult to move quickly. Your body must direct some blood flow toward your skin when it’s hot outside in order to keep you cool. Although it’s typically more of an issue in longer races, temperature has been linked to slower times across a range of race distances.
Gender
Men typically run the mile more quickly than women do. In addition to having higher levels of testosterone (which is essential for muscle growth and repair), men typically have less body fat and more lean muscle mass than women do. In comparison to women, men typically have larger hearts and lungs.
Interestingly, in ultra distance running, the gender gap becomes much less noticeable. In a survey that analyzed more than 5 million race results from more than 15,000 ultra events, 100 mile races saw nearly equal times between men and women – and women were found to outperform men in races longer than 195 miles.
Fitness Level
You’ll be able to complete that mile faster in general the more fit you are and the longer you’ve been running.
Don’t expect to match the speeds of more seasoned runners if you’re just starting out. Building up your muscular strength and endurance takes practice and time.
Moreover, bear in mind that each runner is unique. Regardless of how long you’ve been running, you might simply move more slowly than your training partner. That’s totally acceptable.
Tips On Running A Faster Mile
You can get a ton of guidance in our full post about how to run a faster mile, but here are some initial quick tips:
- Start slowly: Start with a run-walk plan to increase your endurance if you are just starting out and are having trouble running a mile. (In our starting jogging guide, you’ll find a free run/walk schedule.
- Build speed: Work to speed up once you can run consistently (and have been doing so for a few months). This can be accomplished by including a variety of runs in your routine. You might, for instance, alternate between a few quick, easy runs, a longer endurance run, and an interval track workout each week.
- Focus on form: Running form can affect both speed and injury risk. Locate a coach or seasoned runner who can watch you run and give you feedback if you’re unsure of what good form looks like.
- Cross-train: Strength training and other forms of cardio should be included in your training program in addition to running. Strength training in particular can help you maintain the core strength required for proper running form and improve the power in your stride.
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How Many Miles Does A 5k Run Cover?
A 5k is a common distance to aim for when you first start running. How many miles is a 5k run, though, if you’re used to gauging distance in miles?
5 kilometers is equivalent to 3.1 miles, is the answer.
Other distances from kilometers to miles and vice versa can be calculated using this conversion. Approximately 1.6 kilometers make up one mile.
Kilometers and other metric measurements are used in numerous nations, including Europe. Additionally, many race distances in the world of running are given in kilometers, so it’s helpful to be able to roughly convert the distances to miles to understand how far they are.
How To Work Out How Fast You Can Run A Mile
The easiest way to answer the question ‘how fast can I run a mile’ is to use a running GPS watch.
With regular updates, satellite tracking is used by a running GPS watch to keep tabs on your location and distance traveled. With the help of a good watch, you can precisely track how long it takes you to run a mile or any other distance you choose.
Find a route that is exactly one mile long as a running alternative to a GPS watch. This can be challenging, but you should be able to find a straight, flat, and paved route that is at least a mile long using tools like Google Maps.
How Quickly Should A High School Student Run A Mile?
It’s normal to want to know where you might stand before the race, whether you have to run the mile for gym class, as part of a tryout for your preferred sport, or as a member of your track team. Most everyone would prefer to fall in at least the average zone and if you can get a “good” time…even better, right?
Teenage males typically complete a mile in 8 minutes and females typically complete it in just under 10 minutes. Anytime faster would be considered above average and would be considered a good mile time.
The time you would need to run to be competitive if you were a high school athlete competing in track or cross country would be much faster, with the fastest males running times around 4 minutes and the fastest females running times around 4.5 minutes. At the high school level, any time in the 5–6-minute range would be very good and an excellent goal to strive for.
Summary
Training is a good way for people to decrease their average mile time. A person’s average mile time may be increased by including endurance training, hill workouts, and high intensity interval training in their exercise regimen.
According to some studies, consuming caffeine and nitrates may improve running efficiency. To have these substances’ effects on running performance, a person must be careful to consume them at the right time.
Other elements, such as running against a tailwind and on a downhill course, may be beneficial in addition to training and dietary supplements. Due to the fact that footwear can increase running economy, people may also want to spend money on the newest technology. Another option is to try running while listening to your favorite tunes.