How Long Does it Take to Run a Mile? + 9 Tips to Get Faster

If you’re new to running, you might ask, “How long does it take to run a mile?”

A mile can be a tremendous first benchmark for someone looking to become a runner or who wants to improve their physical fitness. Everyone is different, so the time it takes to run a mile can be quite different from one runner to the next.

Let’s review some background information to understand the mile distance and get a better look at average mile run times.

How Far is 1 Mile?

Before you time yourself for your next mile, it’ll be helpful to understand how far this distance is.

I live in the US, where we almost always use miles when discussing distance. If you also live in the US, you might already understand how long a mile is.

If not, think about a high school or college track. In the US, one loop on a running track is 400 meters. Complete four loops (and a few steps) on an outdoor track, and you’ll have completed a mile.

This means a mile can also be measured at approximately 1600 meters (though the exact measurement is 1609.34 meters).

Many people around the world use kilometer to discuss distance. If this is you, you can think of 1 mile equalling 1.609 kilometers.

How Long Should a 1-Mile Run Take?

A talented runner may skillfully complete the mile run in a time of 6 and a half to 8 and a half minutes. This pace is impressive, yet elite runners can finish a mile in under 5 minutes.

An average runner can run a mile in 8 and a half to 12 minutes. This pace is still reasonably quick but will be noticeably slower than that of a runner who finishes the mile in 7 minutes.

How Long Does it Take to Run a Mile for a Beginner?

A person who would call themselves a beginner in the running world can likely complete a mile run in about 12 to 15 minutes.

A beginner runner could accomplish a mile in this time by running at a relatively slow pace, or by using the run/walk method. If you’re brand new to running and fitness, consider using this method to ensure that you don’t push yourself too hard at the start of your running journey.

It’s also good to remember that some people are surprisingly naturally quick. Although you may have never run in the past, you may surprise yourself and complete a 1 mile run much quicker than this average beginner mile time.

How Long Does it Take to Walk a Mile?

On average, a person walks a mile within 15 to 22 minutes.

This is how we can identify that it’s very likely that a person just beginning to run can complete 1 mile in 15 minutes or less. At a rapid walking pace, a person could reasonably complete a 1-mile walk in 15 minutes.

Is Running a Mile in 20 Minutes Good?

Running a mile in 20 minutes is good if it helps you get active and enjoy running.

If you’re looking for an answer to whether a 20-minute mile time is good for winning a race, it is unfortunately too slow for that. But that shouldn’t discourage you if this is how long it takes you.

As a beginner runner, remember that you’ll continue to build on your abilities, and with time and training comes progress. One day you may be finishing a 1-mile run in under 15 minutes!

What is the World Record for 1 Mile?

Elite runners can finish a 1-mile run at a lightning-fast pace. The following stats of world record holders for the mile are truly impressive.

🥇 The current world record holder for the mile is Hicham El Guerrouj, who finished a mile in just 3 minutes, 43 seconds, and 13 milliseconds.

🥇 The women’s world record mile time is held by Sifan Hassan, who completed 1 mile in only 4 minutes, 12 seconds, and 33 milliseconds.

Running 1 mile in under 5 minutes is truly incredible. The next time you head out to run a mile think about the speed your legs would need to move to compete with these world-renowned elites.

Average 1 Mile Run Time by Age and Gender

In the running community, we tend to divide time averages between age and gender.

This is because men, on average, run faster than women. Additionally, as we age, we tend to slow down a bit.

We find averages based on these two categories to understand better what pace we might set for ourselves as a goal to run.

It’s pretty difficult to find a chart that shows the average time it takes to complete a 1-mile run. Most charts rely on a 5k pace to dictate the average mile time. This isn’t quite what we’re wondering when we’re looking to answer how fast the average 1 mile time is based on age or gender.

The following chart shows the average time to complete 1 mile, for male or female, and at different age groups. However, this chart is based on the Army Physical Fitness Test standards and considers the average of the top 50% of finishers for their group. We must note that this is the expected pace per mile for a 2-mile run, which gets closer to the average mile pace than a 5k.

How to Run a Faster Mile – 9 Tips

If you’re already running a reasonably fast mile, you may want to know the best way to improve your mile time.

Cutting a few seconds off your fastest mile time is a huge win. It’s not as simple as shaving your legs to get faster; you’ll need to take the proper steps to make it happen.

Use these tips to move your legs quicker and hit your new PR for your 1-mile run.

1. Set a realistic goal to aim for.

Setting a goal is crucial for making good, forward progress. If you run a 12-minute mile right now, be realistic about how much time you can shave off. Remember that your goal is adjustable, so you can set a new one if you achieve it.

If you can run a mile quickly, consider making a goal about how you feel while running. Try to improve your running form and breathing technique to see if you can enhance the feel of your 1-mile run.

2. Perfect your running form.

Correct running form is critical for getting faster. You will never run your best race if you sacrifice proper running form.

Keeping your eyes forward with your body held upright with a subtle forward lean is a good place to start. Focus on keeping your stride from stretching too far or from landing your feet too narrow. Prioritize a landing zone that allows your forward foot to land just under or a little in front of your hips.

Perfecting the running form can certainly be a difficult thing to accomplish, but prioritizing that element of running can greatly improve your results.

3. Improve your breathing technique.

Focus on using the proper breathing method of diaphragmatic breathing.

If you’re unfamiliar with this breathing method, you’ll want to focus on the air filling your belly rather than your chest. This helps you inhale more oxygen and exhale more CO2 with each breath.

This proper breathing can improve your body’s ability to replenish the oxygen throughout your body and muscles and help enhance your running pace.

4. Include explosive strength training in your fitness routine.

Strength training will help you build the muscles necessary to help your legs move quicker for the mile distance. Studies show that explosive strength training can improve a runner’s pace for a 5k race.

Remember to keep your training consistent to see true results.

5. Manage a healthy weight.

You do not need to be a twig to be a speedy runner.

A quick internet search for Olympic sprinters will show that most elite runners are not stick thin. Many are bulky in their muscle mass as they train using weights beyond running. Manage a proper weight for your body and watch the benefits of your running roll in.

6. Stay consistent.

You likely won’t need to run a mile every day, but you’ll need to stay regular with your training.

If your only running goal is to run a faster mile, you’ll need to center your training around that goal. Running some distance runs, mixed with sprints, hills, and repeats, will help your body get stronger and faster.

You’ll also need to stay consistent in your eating and sleeping too.

7. Invest in a good shoe for faster running.

This tip doesn’t necessarily work for everyone, but it’s a good test to test if you’re trying to reduce your mile time.

Many runners prefer a lighter shoe when running at a sprint pace. This might be just what you need to shed a few seconds off your mile time. Consider visiting a local running store where you can be fitted appropriately and even test the shoe before buying.

8. Consider modifying your fueling schedule. 

You probably know the feeling of running on a too-full stomach. This is never good but can be especially problematic when running a mile sprint.

Instead, consider fueling 1 to 2 hours before your timed 1-mile run. This can help you digest some food and reach a point where you don’t feel hungry but don’t experience a full stomach while trying to run.

You’ll also need to find what fuel works best for you. Trial and error is the best tool here.

9. Consider your running terrain.

If you only ever time yourself on an outdoor track, always return to the track when aiming for a new goal.

It’s unfair to judge yourself and try to run a timed mile on a road that may have inclines or unusual footing or turns. Keep things consistent and realistic.

What Should My Next Goal Be?

Maybe you’ve never run a mile until now. Now you feel comfortable with the distance, and you’re looking to find your goal distance.

The usual progression of goals following a mile would be to run 2 miles, 5k, and 10k. If you don’t know much about these distances, you’ll want to consider what they are.

You might be asking, “How far is 5k?” Maybe you’re unsure of what a 10k is in miles. Just as you learned all you needed to know to complete the mile run, you can advance your running by learning about these other distances.

Final Thoughts: How Long Does it Take to Run a Mile?

Running a mile is a significant milestone on your running journey. Setting a realistic goal of how long it takes to run a mile will help you stay motivated and aim to be a better runner than the day before. So, how fast is your current 1-mile run?