How Long Does it Take to Run 3 Miles? + 5 Useful Training Tips

If you’re new to running or looking to get started, you might not know how long it takes the average person to run a specific distance.

You might ask, “how long does it take to run 3 miles?”

You likely already understand that people run at different speeds. You may want to give yourself an appropriate amount of time to run 3 miles, or you might be searching for a goal time for your next 3-mile run.

Here we’ll answer all the essential questions about running 3 miles so you can be more confident even if you’re new to running.

How Far is a 3-Mile Run?

If you’re unfamiliar with the distance of a mile, you might have no point of reference for the length of 1 mile, let alone a 3-mile run.

If you don’t live in the United States as I do, you might never think about distance using the mileage measurement. For those that use kilometers to discuss length, 3 miles is about 4.8 kilometers.

For my friends from the US, maybe you once ran or walked a 5k. This meant “5 kilometers,” and you’ll notice that the distance is close to a 3-mile run. That’s because a 5k is equal to 3.1 miles.

To conceptualize the distance, 3 miles is roughly 12 laps around an outdoor track.

Is Running 3 Miles Easy?

Running 3 miles is easy for some, but it can be pretty challenging for many runners.

Three miles is a good bit of distance. Although 3 miles isn’t considered long-distance, it is still a measurable distance for anyone looking to start a healthy running hobby.

With proper training and mindset, running 3 miles can become very easy.

How Long Will it Take to Be Able to Run 3 Miles?

If you’re a beginner runner just getting started, you probably want to know how long it’s going to take you to be able to run 3 miles.

On average, a new runner takes approximately 4 to 6 weeks of training to run 3 miles. This means that by this time next month, you may be crossing off a significant running milestone.

How exciting?!

How to Properly Train

If you’re looking to train to run 3 miles, you can follow a beginner’s 5k training plan.

You’ll want to follow a training plan that allows you to start slowly and gradually increase your mileage. This will help you avoid burnout and avoid the risk of injury from overuse.

Tips for Training to Run 3 Miles

Follow these tips to make the most of your training to run 3 miles.

✅ Take it slow and listen to your body.

Pushing yourself to do too much too quickly could make you quit before you start to see the benefits of running. Instead, start slow and build up slowly to get the most out of your training.

Also, remember to get adequate rest to allow your body to recover.

✅ Make training fun.

Consider signing up for a goal race, celebrating your accomplishment by gifting yourself something nice, or finding a running buddy to share the experience with.

Running shouldn’t be tedious, and you should feel excited to do it more often than not.

✅ Aim for hitting mile milestones.

Before you run 3 miles, you’ll need to run 1 and 2 miles. Make these significant benchmarks on your journey to running 3 miles. Celebrate each time you accomplish them.

✅ Walk if you need to.

Using the popular run/walk strategy to cover the distance is always a good idea. If you’re finding that running consistently for 3 miles is overwhelming, using intervals of running and walking might be what helps you improve your ability.

✅ Stick to it.

It can be challenging to start a new running regimen. The first few days and weeks may test you to see your capabilities. Stay consistent with your training, and you’ll soon find it easy to head out the door for your 3-mile run.

How Long Would it Take a Beginner to Run 3 Miles?

Runners are not a monolith.

Some runners will have a speedy pace, and others will complete the same distance significantly slower. This is completely fine!

Generally, a beginner runner can run 3 miles within about 30 to 40 minutes.

This accounts for a person being able to run an average mile pace of 10 to 13 minutes. If running a mile in 13 minutes is still too challenging, know that your 3-mile run time will be a bit longer.

Follow through on your training, and you’ll see improvements in your pace and overall time.

What’s the Average Time to Run 3 Miles?

Three miles is different than a usual running distance for road racing.

This means that there isn’t a lot of data about how fast people can run this specific distance. However, a 10-minute mile average is a reasonably standard mile time based on 5k race data.

If you’re looking to run a 3-mile run within an average timeframe, aiming for about 30 minutes is a great starting point.

Is Running 3 Miles in 30 Minutes Good?

Running 3 miles in 30 minutes is certainly good and generally considered average.

This means you’ve maintained a 10-minute mile average pace. This pace is obtainable for many new and intermediate runners.

Many people find that running a 10-minute mile pace is very doable. For some runners, a 10-minute mile pace might be their natural cadence.

Is Running 3 Miles in 45 Minutes Good?

If you can run 3 miles in 45 minutes, fantastic!

Although this pace is not as fast as someone who runs 3 miles in 30 minutes or 25 minutes, it’s still commendable to complete a 3-mile run.

Someone walking rapidly could cover the 3-mile distance in 45 minutes. They would need to maintain a 15-minute mile average pace.

Being able to run 3 miles in 45 minutes means you can confidently run a 5k race.

How Long Does it Take to Walk 3 Miles?

The average person can walk a mile in 15 to 22 minutes.

This means if a person were to walk three miles, it would take anywhere from 45 minutes to one hour and six minutes.

How Long Does it Take to Run 3 Miles on the Treadmill?

Running on the treadmill can be a whole different experience than running outside.

For one, you can set the pace you want to run, and you know as long you keep moving your legs at that speed, you’ll meet your goal. Additionally, running on the treadmill means avoiding elements you can’t control, such as the wind and weather.

Many runners feel that running on the treadmill is more complex than running outside. This is likely caused by the forced change in running form and gait on a treadmill.

If you can run 3 miles in 30 minutes outdoors, you can likely run 3 miles at nearly the same pace on the treadmill. Because the treadmill belt passes under your feet, requiring less propelling from your legs, you might even run 3 miles slightly faster on the treadmill.

What’s the Fastest Recorded Time for Running 3 Miles?

Three miles is not generally a distance that runners race. Because there aren’t many 3-mile races, there are no recorded fastest times.

Instead, a 5k distance equals 3.1 miles and is the closest race distance to 3 miles.

To compare how fast the elite runners can complete a 3.1-mile race, we can look at the runners who have earned world records for the 5k race.

🏅 Bernard Kibet Lagat currently holds the world record for the fastest 5k time at 13 minutes and 30 seconds.

Is Running 3 Miles a Day Good?

You’ll surely be in good health if you can run 3 miles daily.

It’s recommended that adults complete 150 minutes of moderate-intensity exercise every week. If you run 3 miles in 30 minutes, you’ll have met this health guideline by the fifth day of the week.

Remember to integrate cross-training into your routine and maintain a high-quality diet for the best results in your running.

If you can’t yet run 3 miles daily, consider running 2 miles daily. If this is still too difficult, running 1 mile daily is an excellent alternative for your health. Getting in some physical fitness will always be better than none at all.

Final Thoughts: How Long Does it Take to Run 3 Miles?

Now that you understand the variables of how long it might take you to run 3 miles, you may consider working up to this distance. Once you’ve achieved the goal of running a 5k, you can start to train to run the longer distance of a 10k race.

You might only walk 3 miles today, but soon you’ll be running the distance without much thought.