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Ever wonder how long it should take to run a mile for your age? Well, we have the answers right here. This is a tricky topic as mile times depend on many factors such as age, sex, and fitness level. 

On average, a non-competitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes. If you’re new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance. Elite runners can expect to run a mile in about 4-5 minutes. 

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Age 

The younger the runner, the faster the runner. There may be exceptions to this rule, but generally, this is what the data tells us.

While aging doesn’t slow your running speed significantly, studies show that once you reach the age of 40, your running speed will start to slow down gradually.

Gender

Men are typically faster than women when running a mile. This is because men have more muscle bulk and higher testosterone levels, which helps keep muscles and bones strong.

In addition, women tend to have less lean muscle mass and shorter legs than men do, as well as wider hips, making running less efficient. 

Fitness Level 

The fitter you are and the longer you’ve generally been running, the faster you’ll be able to finish that mile. If you’re starting, don’t expect to match the speeds of more experienced runners. It takes time and training to build up your endurance and muscle strength.

And keep in mind that every runner is different. Even if you’ve been running for years, you may have a slower pace than your training buddy. 

Mile run times by age group 

Credit – pxhere.com

Age can influence how fast you run. Most runners reach their fastest speed between the ages of 18 and 30. Here is a breakdown by the age of the target times for men and women on how long it took to run a mile. 

Age Men Women
16–19 9:34 12:09
20–24 9:30 11:44
25–29 10:03 11:42
30–34 10:09 12:29
35–39 10:53 12:03
40–44 10:28 12:24
45–49 10:43 12:41
50–54 11:08 13:20
55–59 12:08 14:37
60–64 13:05 14:47
65–99 13:52 16:12
Courtesy of Healthline Data

As we have stated above, these are rough averages to give you a better idea of the times you may want to aim for when running. However, different factors will affect this. You may find that you will have a better average mile time on certain days than others. The more you train and run, the faster your average time will be. Things such as injuries, the time of year, and where you are running are all factors that can influence your running time too.  

Tips on How to Run a Mile Faster

  • Start slowly: If you’re new to running and are struggling to complete a mile, start with a run-walk plan to build your endurance. 
  • Build speed: Once you can run consistently, work to increase your speed. You can increase your speed by including a few short easy runs, a longer endurance run, and an interval track workout.
  • Focus on form: Proper running form can impact speed as well as injury risk. If you’re unsure what good form looks like, find a coach or experienced runner who can watch you run and give you feedback.
  • Have patience! Rome wasn’t built in a day, and neither is a fast mile time. Be constant with your training, and don’t get discouraged if you don’t see results immediately.

Recuperating

Recuperating after a long run is crucial for recovery and performance improvement. Start by rehydrating with water or an electrolyte-rich drink to replenish fluids lost during the run. Follow up with a nutrient-packed snack or meal within 30 minutes, focusing on carbohydrates to restore glycogen levels and protein to aid muscle repair. Stretch gently or perform light yoga to loosen tight muscles, and consider foam rolling to relieve tension and improve circulation. Elevate your legs or use compression gear to reduce swelling and enhance blood flow. Finally, prioritize rest and sleep, as this is when your body repairs itself and builds endurance for future runs.

Ready to Start?

This gives you a better idea of what it takes to run a mile and how long it might take you when starting. Remember that other factors affect your speed, so don’t get discouraged if you don’t hit the averages flawlessly. Just focus on gradually improving over time, and you’ll be sure to reach your goals.

Also Read: Why Do My Shins Hurt When I Run?